en annars hér er fínt brennsluprógram sem ég fann á bodybuilding.com
mán = brjóst, tri og abs
ncline Bench Press - 4 sets of 20, 12, 10, 8 reps
Decline Dumbbell Press - 3 sets of 12, 10, 8 reps
Flat Flye Press - 3 sets of 12, 10, 8 reps
Incline Dumbbell Press - 2 sets of 10, 8, reps
Rope Pressdowns - 2 sets of 12, 10 reps
Lying Skull Crushers - 3 sets of 10, 8, 8 reps
Incline Crunches - 2 sets of 15 reps
Seated Leg Pull-Ins - 2 sets of 15 reps
Seated Twists - 2 sets of 30 reps
þri = bak og bicep
Barbell Rows - 4 sets of 15, 12, 10, 8 reps
Seated Good Mornings - 3 sets of 20, 15, 12 reps
Dumbbell Rows - 2 sets of 10, 8 reps
Front Pull-Downs - 3 sets of 12, 8, 6 reps
Incline Curls - 3 sets of 16 reps
Forced Rep Preacher Curls - 2 sets of failure
mið = axlir og magi
Rear Delt Cable Raises - 3 sets of 8 reps
Side Lateral Raises - 3 sets of 12, 10, 8 reps
Front Lateral Raises - 3 sets of 12, 10, 8 reps
Upright Rows - 2 sets of 12, 10 reps
Shoulder Shrugs - 3 sets of 30 reps
Incline Cross-Overs - 2 sets of 16 reps
Leg Raises - 2 sets of 12 reps
Side Bends - 2 sets of 30 reps
fim = fætur
Barbell Squat - 5 sets of 20, 15, 12, 8, 6 reps
Standing Calf Raise - 3 sets of 15, 10, 8 reps
*1 Leg Curls - 3 sets of 12, 10, 8, reps
*1 Leg Extension - 3 sets of 12, 10, 8, reps
Dumbbell Lunge - 2 sets of 12 reps
fös = bi, tri og frammhandleggir
*1 Barbell Curls - 5 sets of 15, 10, 8, 8, 6 reps
*1 Close Grip Bench Press - 3 sets of 15, 10, 8 reps
*2 Incline Dumbbell Curls - 3 sets of 16 reps
*2 Skull Crushers - 3 sets of 12, 10, 8 reps
*3 Forced Rep Preacher Curls - 3 sets of Failure
*3 Press-Downs - 3 sets of 10, 8, 6 reps
Og svo gainer er fínt til þess að þyngjast
http://www.perform.is/product_info.php?cPath=44&products_id=144&osCsid=s4oj402p56uu1absqgs1c0pin4http://www.perform.is/product_info.php?cPath=44&products_id=118&osCsid=s4oj402p56uu1absqgs1c0pin4og svo upphálds gainerin minn
http://www.hreysti.is/?item=346&v=item