Aateliaksen ulkoaatteet

Embark on an 8-week journey with "Aateliaksen ulkoaatteet," designed for dedicated lifters looking to build strength and endurance. This program features three training days each week, focusing on compound movements like the bench press, squats, and lat pulldowns, complemented by cardio sessions to elevate your heart rate. With a blend of machine and bodyweight exercises, you'll engage multiple muscle groups while enhancing your overall fitness. Get ready to push your limits and see tangible results!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Tee alkulämmöt 5-10 min koko keholle. Availe paikkoja. Pyörittele rauhassa olkapäät jne.

Lat Pulldown (Neutral Grip)

Bench Press (Barbell)

Squat (Barbell)

Etupunnerrus

Vatsat

Selkä

Hupu pitkälle lenkille tai kuulokkeet päähä ja solona hanaa.

KäVely

HöLkkä/Portaat Sykkeet YlöS

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