Træningsrutiner

marts 10, 2022marts 10, 2022

Her er et par forslag til træningsrutiner som vi selv har testet. De er suveræne men find selv flere i træningsmagasiner og andet litteratur. Det vigtigste er at skifte rutine jævnlig. Udskriv siden og tag den med i motionscentret.

 

Rutine #1
Dag 1: Bryst, skulder og triceps
Incline Bench Press 3 x 12, 10, 8
Dumbbell Presses 3 x 12, 10, 8
Pull-Overs 3 x 12, 10, 8
Pec Deck Flies 3 x 12, 10, 8
Side Raises 3 x 12, 10, 8
Bent Over Raises 3 x 12, 10, 8
Shrugs 3 x 12, 10, 8
Tricep Press Down 3 x 12, 10, 8
Tricep Kickback 3 x 12, 10, 8
Dag 2: Ryg, biceps og mave
Lat Pull Downs (front) 3 x 12, 10, 8
T-Bar Rows 3 x 12, 10, 8
Bent Over Rows 3 x 12, 10, 8
Standing Bicep Curls 3 x 12, 10, 8
Concentration Curls 3 x 12, 10, 8
Dumbbell Curls 3 x 12, 10, 8
Bench Crunches 3 x 20
Vertical Leg Raises 3 x 20
Dag 3: Ben og læg
Squats 3 x 12, 10, 8
Lunges 3 x 12, 10, 8
Leg Press 3 x 12, 10, 8
Leg Curls 3 x 12, 10, 8
Seated Calf Raise 3 x 20
Leg Press (machine) 3 x 20
Standing Calf (machine) 3 x 20
Dag 4: Fri
Dag 5: Gentag dag 1
Rutine #2
Dag 1: Bryst og biceps
Bench Press 3 x 12, 10, 8
Incline Bench Press 3 x 12, 10, 8
Pull-Overs 3 x 12, 10, 8
Cable Crossover 3 x 12, 10, 8
Dumbbell Curls 3 x 12, 10, 8
Preacher Curls 3 x 12, 10, 8
Standing Bicep Curls 3 x 12, 10, 8
Dag 2: Ryg og triceps
T-Bar Rows 3 x 12, 10, 8
Lat Pull Downs (front) 3 x 12, 10, 8
Bent Over Rows 3 x 12, 10, 8
Seated Rows 3 x 12, 10, 8
Tricep Dips 3 x 12, 10, 8
One-Arm Extensions 3 x 12, 10, 8
Tricep Bench Dips 3 x 12, 10, 8
Dag 3: Skulder og mave
Military Press 3 x 12, 10, 8
Upright Rows 3 x 12, 10, 8
Front Raises 3 x 12, 10, 8
Bent Over Raises 3 x 12, 10, 8
Leg Tucks (bench) 3 x 20
Leg Raises (hanging) 3 x 20
Dag 4: Ben og læg
Hack Squats 3 x 12, 10, 8
Leg Curls 3 x 12, 10, 8
Leg extension 3 x 12, 10, 8
Lunges 3 x 12, 10, 8
Standing Calf (machine) 3 x 20
Leg Press (machine) 3 x 20
Seated Calf Raise 3 x 20
Dag 5: Fri
Dag 6: Gentag dag 1
Rutine #3
Dag 1: Ryg og biceps
Chin-Ups 3 x 12, 10, 8
Seated-Rows 3 x 12, 10, 8
Dumb Bell Rows 3 x 12, 10, 8
Lat Pull Downs (behind) 3 x 12, 10, 8
Concentration Curls 3 x 12, 10, 8
Reverse Curls 3 x 12, 10, 8
Preacher Curls 3 x 12, 10, 8
Dag 2: Skulder og mave
Military Press 3 x 12, 10, 8
Side Raises 3 x 12, 10, 8
Upright Rows 3 x 12, 10, 8
Bent Over Raises 3 x 12, 10, 8
Leg Raises (hanging) 3 x 20
Leg Tucks (bench) 3 x 20
Dag 3: Ben og læg
Squats 3 x 12, 10, 8
Leg extension 3 x 12, 10, 8
Leg Press 3 x 12, 10, 8
Leg Curls 3 x 12, 10, 8
Leg Press (machine) 3 x 20
Seated Calf Raise 3 x 20
Standing Calf (machine) 3 x 20
Dag 4: Bryst, triceps og mave
Bench Press 3 x 12, 10, 8
Dumbbell Flies 3 x 12, 10, 8
Decline Bench Press 3 x 12, 10, 8
Pec Deck Flies 3 x 12, 10, 8
Tricep Dips 3 x 12, 10, 8
French Press 3 x 12, 10, 8
Leg Tucks (floor) 3 x 20
Bench Crunches 3 x 20
Dag 5: Fri
Dag 6: Fri
Dag 7: Gentag dag 1
Rutine #4
Dag 1: Bryst og triceps
Incline Bench Press 3 x 12, 10, 8
Dumbbell Presses 3 x 12, 10, 8
Pull-Overs 3 x 12, 10, 8
Pec Deck Flies 3 x 12, 10, 8
Side Raises 3 x 12, 10, 8
Bent Over Raises 3 x 12, 10, 8
Shrugs 3 x 12, 10, 8
Tricep Press Down 3 x 12, 10, 8
Tricep Kickback 3 x 12, 10, 8
Dag 2: Ben og læg
Hack Squats 3 x 12, 10, 8
Lunges 3 x 12, 10, 8
Leg extension 3 x 12, 10, 8
Leg Curls 3 x 12, 10, 8
Standing Calf (machine) 3 x 20
Leg Press (machine) 3 x 20
Seated Calf Raise 3 x 20
Dag 3: Ryg
Lat Pull Downs (front) 3 x 12, 10, 8
T-Bar Rows 3 x 12, 10, 8
Dumb Bell Rows 3 x 12, 10, 8
Chin-Ups 3 x 12, 10, 8
Bent Over Rows 3 x 12, 10, 8
Dag 4: Skulder og biceps
Upright Rows 3 x 12, 10, 8
Bent Over Raises 3 x 12, 10, 8
Shrugs 3 x 12, 10, 8
Bicep Curls, Standing 3 x 12, 10, 8
Preacher Curls 3 x 12, 10, 8
Dumbbell Curls 3 x 12, 10, 8
Dag 5: Fri
Dag 6: Fri
Dag 7: Gentag dag 1