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Yksjakoinen ohjelma laitteilla 2 treeniä viikossa.
by Roobelo
4 athletes joined
Program Description
Aloitus. Muista lämmittely alussa. 10 min juoksumattoa/vastaavaa pieni hiki pintaan. Lopetus venyttelyihin
Program Overview
Level
Beginner
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 09, 2024 08:11
Last Edited
May 22, 2024 10:20
down_app
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
10 Reps
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
12 Reps
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
10 Reps
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
12 Reps
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
10 Reps
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
12 Reps
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
10 Reps
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
12 Reps
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
10 Reps
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
12 Reps
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
10 Reps
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
12 Reps
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
10 Reps
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
12 Reps
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
10 Reps
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
12 Reps
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
10 Reps
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
12 Reps
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
10 Reps
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
12 Reps
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
10 Reps
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
12 Reps
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
10 Reps
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
12 Reps
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps