Var að finna prógram sem mér leist frekar vel á. Þeir sem eru að æfa hjá Nautilus í Salalaug, gætuði sagt mér ef þeir séu með allan búnað fyrir þetta prógram?. Endilega segið ykkar skoðun á þessu prógrammi eða skjótið á mig prógrami sem þið mælið með. (Er 16 kk)

*Three-Day Split (Push, Pull, Legs)

(MONDAY/THURSDAY: CHEST, SHOULDERS, TRICEPS)
*Rest 2mins after each set.

EXERCISE + SETS x REPS

Incline Barbell Press: 3 x 8-10
Dumbbell Bench Press: 3 x 8-10
Dumbbell Flye: 2 x 8-10
Smith Machine Overhead Press: 3 x 8-10
Upright Row: 3 x 8-10
Bent-Over Dumbbell Lateral Raise: 2 x 8-10
Lying Barbell Extension: 3 x 8-10
Overhead Dumbbell Extension: 3 x 8-10

(TUESDAY/FRIDAY: BACK, BICEPS + ABS)
*Rest 2min after each set, 1min on abs exercise.

EXERCISE + SETS x REPS
Bent-Over Barbell Row: 3 x 8-10
Lat Pulldown: 3 x 8-10
Straight-Arm Pulldown: 2 x 8-10
Barbell Curl: 3 x 8-10
Alternating Dumbbell Curl: 3 x 8-10
Crunch: 3 x 15-20
Machine Crunch: 3 x 15-20

(WEDNESDAY/SATURDAY: LEGS)
*Rest 2mins after each set, 1min on calve exercises.
EXERCISE + SETS x REPS
Barbell Squat: 3 x 8-10
Hack Squat: 3 x 8-10
Leg Extension: 2 x 8-10
Lying Leg Curl: 3 x 8-10
Seated Leg Curl: 3 x 8-10
Standing Calf Raise: 3 x 12-15
Seated Calf Raise: 3 x 12-15