Hoppa till sidans innehåll

Passbanken gymmet vuxna

03 DEC 2017 22:42
  • Uppdaterad: 04 DEC 2017 00:07

PDF - fil beskrivning övningar: Klicka här 

Day 1 Accumulation 1.1    
Muscle Exercise Name Time Reps Sets
Back Bench Pull Straight Arms 60 sec 15 3
Shoulders Dumbbell Standing Straight Arm Front Delt Raise Above Head 60 sec 15 3
Back Cable Straight Arm Push Down 60 sec 15 3
Back Paddle slider 60 sec 15 3
Abs Cable Rotation on Exercise Ball 60 sec 15 3
Abs Barbell Ab Rollout on Knees 60 sec 15 3
Abs Cable Wood Chops 60 sec 15 3
Chest Dumbbell Straight Arm Pullover 60 sec 15 3
         
Day 2  Accumulation 2.1    
Muscle Exercise Name Timer Reps Sets
Back Bench Pull Straight Arms 60 sec 15 3
Shoulders Dumbbell Standing Straight Arm Front Delt Raise Above Head 60 sec 15 3
Back Cable Straight Arm Push Down 60 sec 15 3
Back Paddle slider 60 sec 15 3
Abs Cable Rotation on Exercise Ball 60 sec 15 3
Abs Barbell Ab Rollout on Knees 60 sec 15 3
Abs Cable Wood Chops 60 sec 15 3
Chest Dumbbell Straight Arm Pullover 60 sec 15 3
         
Day 1 Transmutation 2.1    
Muscle Exercise Name Time Reps Sets
Back Bench Pull Straight Arms 60 sec 8 4
Shoulders Dumbbell Standing Straight Arm Front Delt Raise Above Head 60 sec 8 4
Back Cable Straight Arm Push Down 60 sec 8 4
Back Paddle slider 60 sec 8 4
Abs Cable Rotation on Exercise Ball 60 sec 8 4
Abs Barbell Ab Rollout on Knees 60 sec 8 4
Abs Cable Wood Chops 60 sec 8 4
         
Day 2  Transmutation 2.2    
Muscle Exercise Name Timer Reps Sets
Back Bench Pull Straight Arms 60 sec 8 4
Shoulders Dumbbell Standing Straight Arm Front Delt Raise Above Head 60 sec 8 4
Back Cable Straight Arm Push Down 60 sec 8 4
Back Paddle slider 60 sec 8 4
Abs Cable Rotation on Exercise Ball 60 sec 8 4
Abs Barbell Ab Rollout on Knees 60 sec 8 4
Abs Cable Wood Chops 60 sec 8 4
         
Day 1 Realisation 3.1      
Muscle Exercise Name Time Reps Sets
Back Bench Pull Straight Arms 60 sec 4 4
Shoulders Dumbbell Standing Straight Arm Front Delt Raise Above Head 60 sec 4 4
Back Cable Straight Arm Push Down 60 sec 4 4
Back Paddle slider 60 sec 4 4
Abs Cable Rotation on Exercise Ball 60 sec 4 4
         
Day 2  Realisation 3.2      
Muscle Exercise Name Timer Reps Sets
Back Bench Pull Straight Arms 60 sec 4 4
Shoulders Dumbbell Standing Straight Arm Front Delt Raise Above Head 60 sec 4 4
Back Cable Straight Arm Push Down 60 sec 4 4
Back Paddle slider 60 sec 4 4
Abs Cable Rotation on Exercise Ball 60 sec 4 4
         
Day/Date  
Muscle Exercise Name Timer Reps Sets
Session 1.1 - Accumulation-Muscular Endurance
Back Bench pull 60 sec 20 3
Chest Dumbbell Incline Bench Press 60 sec 20 3
Triceps Cable Rope Triceps Pushdown 60 sec 20 3
Chest Dumbbell Fly 60 sec 20 3
Back Paddle slider 60 sec 20 3
Biceps Barbell Curl 60 sec 20 3
Triceps EZ Bar Triceps Extension 60 sec 20 3
Abs Decline Bench Weighted Twist 60 sec 20 3
Abs Barbell Ab Rollout 60 sec 20 3
         
Day/Date  
Muscle Exercise Name Timer Reps Sets
Session 1.2 - Accumulation-Muscular Endurance
Chest Barbell Bench Press 60 sec 20 3
Back Cable Seated Row 60 sec 20 3
Upper Legs Barbell Full Squat 60 sec 20 3
Chest Dumbbell Bent Arm Pullover 60 sec 20 3
Upper Legs Dumbbell Lunges 60 sec 20 3
Back Wide Grip Lat Pulldown 60 sec 20 3
Chest Push Up 60 sec 50 0
Back Pull Ups 60 sec 30 0
         
Day/Date  
Muscle Exercise Name Timer Reps Sets
Session 1.3 - Accumulation-Muscular Endurance
Chest Dumbbell Bench Press 60 sec 20 3
Back Dumbbell One Arm Row 60 sec 20 3
Shoulders Dumbbell Front Raise 60 sec 20 3
Back Barbell Bent Over Row 60 sec 20 3
Shoulders Dumbbell Shoulder Press 60 sec 20 3
Shoulders Barbell Up Right Row 60 sec 20 3
Abs Dumbbell Side Bend 60 sec 20 3
Abs Leg Raise 60 sec 20 3
         
Week No.        
Day/Date
Muscle Exercise Name Timer Reps Sets
Session 2.1 - Accumulation-Hypertrophy
Back Bench pull 90 sec 12 3
Chest Dumbbell Incline Bench Press 90 sec 12 3
Triceps Cable Rope Triceps Pushdown 90 sec 12 3
Chest Dumbbell Fly 90 sec 12 3
Biceps Barbell Curl 90 sec 12 3
Triceps EZ Bar Triceps Extension 90 sec 12 3
Abs Decline Bench Weighted Twist 90 sec 12 3
Abs Barbell Ab Rollout - Slow 90 sec 12 3
         
Day/Date
Muscle Exercise Name Timer Reps Sets
Session 2.2 - Accumulation-Hypertrophy
Chest Barbell Bench Press 90 sec 12 3
Back Cable Seated Row 90 sec 12 3
Chest Dumbbell Bent Arm Pullover 90 sec 12 3
Back Wide Grip Lat Pulldown 90 sec 12 3
Chest Push Up 90 sec 12 3
Back Pull Ups 90 sec 12 3
Abs Barbell Ab Rollout on Knees 90 sec 12 3
Abs Windshield Wipers 90 sec 12 3
         
Day/Date
Muscle Exercise Name Timer Reps Sets
Session 2.3 - Accumulation-Hypertrophy
Chest Dumbbell Bench Press 90 sec 12 3
Back Dumbbell One Arm Row 90 sec 12 3
Shoulders Dumbbell Front Raise 90 sec 12 3
Back Barbell Bent Over Row 90 sec 12 3
Shoulders Dumbbell Shoulder Press 90 sec 12 3
Shoulders Barbell Up Right Row 90 sec 12 3
Abs Dumbbell Side Bend 90 sec 12 3
Abs Leg Raise 90 sec 12 3
Week No.        
Day/Date
Chest Exercise Name Timer Reps Sets
Session 3.1 - Transmutation-Strength
Back Bench pull 90 sec 8 4
Chest Dumbbell Incline Bench Press 90 sec 8 4
Triceps Cable Rope Triceps Pushdown 90 sec 8 4
Chest Dumbbell Fly 90 sec 8 4
Biceps Barbell Curl 90 sec 8 4
Triceps EZ Bar Triceps Extension 90 sec 8 4
         
Day/Date
Muscle Exercise Name Timer Reps Sets
Session 3.2 - Transmutation-Strength
Chest Barbell Bench Press 90 sec 8 4
Back Cable Seated Row 90 sec 8 4
Chest Dumbbell Bent Arm Pullover 90 sec 8 4
Back Wide Grip Lat Pulldown 90 sec 8 4
Chest Push Up 90 sec 8 4
Back Pull Ups 90 sec 8 4
         
Day/Date
Muscle Exercise Name Timer Reps Sets
Session 3.3 - Transmutation-Strength
Chest Dumbbell Bench Press 60 sec 8 3
Back Dumbbell One Arm Row 90 sec 8 4
Shoulders Dumbbell Front Raise 90 sec 8 4
Back Barbell Bent Over Row 90 sec 8 4
Shoulders Dumbbell Shoulder Press 90 sec 8 4
Shoulders Barbell Up Right Row 90 sec 8 4
Week No.        
Day/Date
Muscle Exercise Name Timer Reps Sets
Session 4.1 - Realisation-Max Strength      
Back Bench pull 120 sec 4 5
Chest Dumbbell Incline Bench Press 120 sec 4 5
Triceps Cable Rope Triceps Pushdown 120 sec 4 5
Chest Dumbbell Fly 120 sec 4 4
Biceps Barbell Curl 120 sec 4 5
         
Day/Date
Muscle Exercise Name Timer Reps Sets
Session 4.2 - Realisation-Max Strength
Chest Barbell Bench Press 120 sec 4 5
Back Cable Seated Row 120 sec 4 5
Chest Dumbbell Bent Arm Pullover 120 sec 4 5
Back Wide Grip Lat Pulldown 120 sec 4 5
Chest Push Up 120 sec 4 5
         
Day/Date
Muscle Exercise Name Timer Reps Sets
Session 4.3 - Realisation-Max Strength
Chest Dumbbell Bench Press 60 sec 8 3
Back Dumbbell One Arm Row 120 sec 4 5
Shoulders Dumbbell Front Raise 120 sec 4 5
Back Barbell Bent Over Row 120 sec 4 5
Shoulders Dumbbell Shoulder Press 120 sec 4 5
Chest Barbell Bench Press 60 sec 8 3
         
Sup.core circuit (30s on each ex.)    
Abs Plank 30 sec    
Abs Side Plank left 30 sec    
Abs Side Plant right 3 sec    
Abs Leg Raise 30 sec    
Abs Lying Heel Touches 30 sec    
Glutes Bridge 30 sec    
Abs Crunches 30 sec    
Abs Alternate Leg Bridge 30 sec    
Abs Jackknife Sit up 30 sec    
Abs Sit Up 30 sec    
Abs Scissor Kick 30 sec    
Abs Weight Plate Russian Twist 30 sec    
Abs Plank 30 sec    
Skribent: Marie Karlsjö
Epost: Adressen Gömd

Bäst håller du dig uppdaterad på vår facebook eller instagram.

Länk till instagram

Information om sm- veckan
Med anledning av den pågående coronapandemin har Riksidrottsförbundet, SVT och Halmstads kommun beslutat att ställa in SM-Veckan sommar som skulle ägt rum den 24 till 30 juni. 

För mer info Klicka här

 

 

 

Postadress:
Halmstads Kanotklubb - Kanot
Åbrinken
30223 Halmstad

Kontakt:
Tel: 0733684996
E-post: This is a mailto link

Se all info