Elaston 2-jakoinen treeniohjelma

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

https://www.treeniohjelma.org/elaston-2-jakoinen-treeniohjelma/

Voimatreeni A
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Kyykky 5×5 - https://www.exrx.net/WeightExercises/Quadriceps/BBSquat
Penkkipunnerrus 4×6 - https://exrx.net/WeightExercises/PectoralSternal/BBBenchPress
Pystypunnerrus käsipainoilla 4×6 - https://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress
Ranskalainen punnerrus 3×6 - https://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt
Vatsarutistus x 3 - https://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch

Voimatreeni B
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Maastaveto 5×5 - https://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift
Leuanveto 3×6 (lisäpainoilla) - https://www.exrx.net/WeightExercises/LatissimusDorsi/WtPullup
Kulmasoutu käsipainoilla 3×6 - https://exrx.net/WeightExercises/BackGeneral/DBBentOverRow
Hauis käsipainoilla 3×6 - https://www.exrx.net/WeightExercises/Biceps/DBCurl
Takaolkapääsoutu 2×6 - https://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRow
Pohkeet seisten 4×6 - https://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise

Hypertrofiatreeni A
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Jalkaprässi 3x 8-15 - https://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress
Reiden ojennus 3x 8-15 - https://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension
Vinopenkki käsipainoilla 4x 8-15 - https://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress
Vipunostot sivuille 4x 8-15 - https://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise
Ojentajapunnerrus taljassa 3x 8-15 - https://www.exrx.net/WeightExercises/Triceps/CBPushdown
Jalannostot x3 - https://www.exrx.net/WeightExercises/HipFlexors/BWHangingLegRaise

Hypertrofiatreeni B
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Reiden koukistus 5x 8-15 - https://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl
Alatalja 3x 8-15 - https://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow
Ylätalja 3x 8-15 - https://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown
Hauis tangolla 3x 8-15 - https://www.exrx.net/WeightExercises/Biceps/BBCurl
Vipunostot taakse 2x 8-15 - https://exrx.net/WeightExercises/DeltoidPosterior/DBLyingRearLateralRaise
Pohkeet istuen 4x 8-15 - https://www.exrx.net/WeightExercises/Soleus/LVSeatedCalfRaise

Day 3
Day 4
Day 1
Day 2

Voimatreeni A 5 exercises, 55 mins

Barbell Squat	5x5 reps	rest: 120s
Barbell Bench Press (Wide Grip)	4x6 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x5 reps	rest: 120s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 120s
Crunch	3x10 reps	rest: 120s

Voimatreeni B 6 exercises, 58 mins

Barbell Deadlift	5x5 reps	rest: 120s
Pull-Up	3x6 reps	rest: 120s
Dumbbell Bent-Over Row	3x6 reps	rest: 120s
Dumbbell Bicep Curl	3x6 reps	rest: 120s
Barbell Rear Delt Row	2x6 reps	rest: 120s
Machine Calf Raise	4x6 reps	rest: 120s

Hypertrofiatreeni A 6 exercises, 1 hr 4 mins

Machine Leg Press	3x10 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 120s
Dumbbell Incline Bench Press	4x10 reps	rest: 120s
Dumbbell Lateral Raise	4x10 reps	rest: 120s
Cable Shoulder Extension	3x10 reps	rest: 120s
Hanging Leg Raise	3x10 reps	rest: 120s

Hypertrofiatreeni B 6 exercises, 1 hr 4 mins

Machine Leg Curl (Prone)	5x10 reps	rest: 120s
Cable Seated Row	3x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
Barbell Curl	3x10 reps	rest: 120s
Dumbbell Lateral Raise (Prone)	2x10 reps	rest: 120s
Machine Seated Calf Raise	4x10 reps	rest: 120s