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Det första programmet jag fick när jag började träna med PT.
Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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4x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Cable One-Arm Seated Row
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3x8 reps |
rest: 60s
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Machine Reverse Fly
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3x20 reps |
rest: 60s
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Dumbbell Incline Curl
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3x10 reps |
rest: 60s
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Barbell Curl
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2x12 reps |
rest: 60s
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Barbell Front Squat
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4x10 reps |
rest: 60s
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Barbell Deep Squat
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4x10 reps |
rest: 60s
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Barbell Clean Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Machine Single-Leg Press
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2x10 reps |
rest: 60s
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Machine Leg Press
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2x10 reps |
rest: 60s
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Parallel Bar Hip Flexion
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Weighted Crunch
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2x12 reps |
rest: 60s
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Barbell Bench Press
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Dip
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4x20 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x10 reps |
rest: 60s
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Machine Shoulder Press
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3x10 reps |
rest: 60s
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Machine Deltoid Raise
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3x10 reps |
rest: 60s
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Cable Rope High Pulley Tricep Extension
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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