Warning: The magic method GADWP_Manager::__wakeup() must have public visibility in /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-content/plugins/google-analytics-dashboard-for-wp/gadwp.php on line 69 Warning: Cannot modify header information - headers already sent by (output started at /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-content/plugins/google-analytics-dashboard-for-wp/gadwp.php:69) in /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1775 Warning: Cannot modify header information - headers already sent by (output started at /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-content/plugins/google-analytics-dashboard-for-wp/gadwp.php:69) in /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1775 Warning: Cannot modify header information - headers already sent by (output started at /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-content/plugins/google-analytics-dashboard-for-wp/gadwp.php:69) in /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1775 Warning: Cannot modify header information - headers already sent by (output started at /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-content/plugins/google-analytics-dashboard-for-wp/gadwp.php:69) in /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1775 Warning: Cannot modify header information - headers already sent by (output started at /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-content/plugins/google-analytics-dashboard-for-wp/gadwp.php:69) in /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1775 Warning: Cannot modify header information - headers already sent by (output started at /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-content/plugins/google-analytics-dashboard-for-wp/gadwp.php:69) in /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1775 Warning: Cannot modify header information - headers already sent by (output started at /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-content/plugins/google-analytics-dashboard-for-wp/gadwp.php:69) in /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1775 Warning: Cannot modify header information - headers already sent by (output started at /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-content/plugins/google-analytics-dashboard-for-wp/gadwp.php:69) in /customers/5/e/0/proteinpulvertest.no/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1775 {"id":210,"date":"2016-08-22T12:02:05","date_gmt":"2016-08-22T11:02:05","guid":{"rendered":"http:\/\/www.proteinpulvertest.no\/?p=210"},"modified":"2016-08-24T16:52:39","modified_gmt":"2016-08-24T15:52:39","slug":"treningsprogram-for-styrke","status":"publish","type":"post","link":"https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/","title":{"rendered":"Treningsprogram Styrke – Gratis Treningsprogram"},"content":{"rendered":"

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0TRENINGSPROGRAM – STYRKE\u00a0<\/b><\/h1>\n

Da h\u00e5per vi du er motivert til \u00e5 trene styrke og \u00f8ke musklene dine. Den f\u00f8rste m\u00e5neden skal du repetere dag 1-7 over 4 uker, den neste m\u00e5neden repeterer du dag 8-14 , over de neste 4 ukene \u2013 Mens den siste m\u00e5neden f\u00f8lger du dag for dag i treningsprogrammet. Progammet tar for seg alle musklene i kroppen. Er det noen av \u00f8velsene du ikke har mullighet til \u00e5 ta,\u00a0pr\u00f8v \u00e5 finn en \u00f8velse som tar for seg de samme musklene som en erstatter. De f\u00f8rste \u00f8ktene er det opp til deg \u00e5 finne ut hvor mye du klarer i de forskjellige \u00f8velsene, skriv det gjerne opp. Om du liker treningsprogammet, del det \u00a0p\u00e5 sosiale medier, men ikke reproduser det da det er kopibeskyttet. Treningsprogammet er intenst og kommer til \u00e5 sette musklene dine p\u00e5 pr\u00f8ve, ikke tren under hviledagene. Dette er et gratis treningsprogram vi tilbyr, og er et av de meste effektive ute p\u00e5 nettet. Lykke til !<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 TRENINGSPROGRAM M\u00c5NED 1<\/h2>\n

 <\/p>\n

Dag 1: Skuldre, Triceps, Bryst.<\/b><\/span><\/span><\/p>\n

\u00d8velse 1<\/b><\/span><\/span><\/span><\/h4>\n

INCLINE Benkpress<\/b><\/span><\/span><\/span><\/strong><\/p>\n

\"incline<\/p>\n

 <\/p>\n

 <\/p>\n

\u00d8velse 2<\/b><\/span><\/span><\/span><\/h4>\n

En arms manual benkpress <\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

 <\/p>\n

\"en<\/p>\n

 <\/p>\n

\u00d8velse 4<\/b><\/span><\/span><\/span><\/h4>\n

Overhode manualpress<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\"over<\/p>\n

 <\/p>\n

\u00d8velse 5<\/b><\/span><\/span><\/span><\/h4>\n

Benkpress med manualer<\/b><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

\"benkpress<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

\u00d8velse 6<\/b><\/span><\/span><\/span><\/p>\n

Triceps trekkned<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

\"triceps<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

\u00d8velse 7<\/b><\/span><\/span><\/span><\/h4>\n

Triceps med stang fra hode og opp <\/b><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

\"triceps<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Dag 2: Hvile<\/b><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Dag 3: BEN<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 1:<\/span> Kneb\u00f8y, 4 sets 5 reps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

\"kneb\u00f8y\"<\/p>\n

 <\/p>\n

 <\/p>\n

\u00d8velse 2:<\/span>\u00a0legpress 4 sets 5 reps.<\/b><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

\"legpress\"<\/p>\n

 <\/p>\n

 <\/p>\n

\u00d8velse 3:<\/span> Ben curl 4 sets 5 reps\u00a0<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\"ben<\/p>\n

 <\/p>\n

 <\/p>\n

\u00d8velse 4:<\/span> St\u00e5 rett med manualene ned. Hev deg p\u00e5 t\u00e5. 4 sets 5 reps\u00a0<\/b><\/span><\/span><\/h4>\n

 <\/p>\n

\"t\u00e5hev\"<\/p>\n

 <\/p>\n

\u00d8velse 5:<\/b><\/span><\/span><\/span> <\/b>SINGLE-LEG EXTENSION 4 sets 5 reps<\/b><\/span><\/span><\/span><\/strong><\/b><\/h4>\n

 <\/p>\n

 <\/p>\n

\"single<\/p>\n

 <\/p>\n

 <\/p>\n

Dag 4: <\/b>hvile<\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

Dag 5: <\/b> rygg, biceps, mage<\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 1:<\/span> Markl\u00f8ft, 4 sets 5 reps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

\"markl\u00f8ft\"<\/p>\n

 <\/p>\n

\u00d8velse 2: <\/b><\/span><\/span><\/span>Stang b\u00f8y over ROW<\/b><\/span><\/span><\/span><\/strong> 4 sets 5 reps<\/b><\/span><\/span><\/h4>\n

 <\/p>\n

\"stang<\/p>\n

\u00d8velse 3 :<\/b><\/span><\/span><\/span> <\/b>Stang BICEPS CURL<\/b><\/span><\/span><\/span><\/strong> 4 sets 5 reps<\/b><\/span><\/span><\/h4>\n

 <\/p>\n

\"stang<\/p>\n

 <\/p>\n

 <\/p>\n

\u00d8velse 4 :<\/span> En arms manual bicep curl 2 sets 3 reps<\/b><\/span><\/span><\/h4>\n

 <\/p>\n

\"bicep<\/p>\n

 <\/p>\n

 <\/p>\n

\u00d8velse 5 : <\/b><\/span><\/span><\/span>Stang PREACHER CURL<\/b><\/span><\/span><\/span><\/strong> 2 sets 3 reps<\/b><\/span><\/span><\/h4>\n

 <\/p>\n

 <\/p>\n

\"preacher<\/p>\n

 <\/p>\n

\u00d8velse 6 :<\/span> Nedtrekk <\/span> 4 sets 5 reps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

\"nedtrekk\"<\/p>\n

 <\/p>\n

 <\/p>\n

Dag 6: Hvile<\/b><\/span><\/span><\/p>\n

 <\/p>\n

Dag 7: hvile<\/b><\/span><\/span><\/p>\n

\u00a0<\/b><\/span><\/span><\/h2>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/b><\/span><\/span><\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0TRENINGSPROGRAM M\u00c5NED 2<\/b><\/h2>\n

 <\/p>\n

Dag 8<\/b><\/span><\/span><\/p>\n

Bryst, triceps, skuldre<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 1 :\u00a0<\/b><\/span><\/span><\/span>Benkpress\u00a0<\/b><\/span><\/span><\/span><\/strong>5 sets 5 reps<\/b><\/span><\/span><\/h4>\n

 <\/p>\n

\u00d8velse 2: <\/b><\/span><\/span><\/span>INCLINE benlpress \u00a0<\/b><\/span><\/span><\/span><\/strong>You’ll need: Bench, Barbell<\/b><\/span><\/span><\/span> 5 sets 5 reps<\/b><\/span><\/span><\/h4>\n

 <\/p>\n

\u00d8velse 3 :<\/b><\/span><\/span><\/span>BENCH DIP\u00a0<\/b><\/span><\/span><\/span><\/strong>\u00a05 sets 5 reps<\/b><\/span><\/span><\/h4>\n

<\/h4>\n

\"benchpress<\/p>\n

 <\/p>\n

\u00d8velse 4: <\/b><\/span><\/span><\/span>Skulderpress<\/b><\/span><\/span><\/span><\/strong>\u00a05 sets 5 reps<\/b><\/span><\/span><\/h4>\n

\"milit\u00e6rpress\"<\/p>\n

 <\/p>\n

 <\/p>\n

\u00d8velse 5: <\/b><\/span><\/span><\/span>Manualer til siden<\/b><\/span><\/span><\/span><\/strong>\u00a05 sets 5 reps<\/b><\/span><\/span><\/h4>\n

 <\/p>\n

\"manualer<\/p>\n

 <\/p>\n

dag 9 \u2013 hvile<\/b><\/span><\/span><\/p>\n

 <\/p>\n

dag 10 ben<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 1:<\/span> Squats: 5 sets 5 reps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 2: <\/span>benpress 5 sets 5 reps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 3:<\/b><\/span><\/span><\/span><\/strong>\u00a0Hack Squats<\/b><\/span><\/span><\/span><\/strong>\u00a05 sets 5 reps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\"hack<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

dag 11 \u2013 hvile<\/b><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

dag 12: Rygg, Abs, Triceps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

\u00d8velse 1: <\/b><\/span><\/span><\/span>T-BAR ROW<\/b><\/span><\/span><\/span><\/strong>\u00a05 sets 5 reps<\/b><\/span><\/span><\/h4>\n

\"t<\/p>\n

 <\/p>\n

\u00d8velse 2: <\/b><\/span><\/span><\/span>Triceps nedtrekk 5 sets 5 reps<\/b><\/span><\/span><\/h4>\n

\"triceps<\/p>\n

 <\/p>\n

 <\/p>\n

\u00d8velse 3:<\/b><\/span><\/span><\/span>\u00a0<\/b>B\u00f8yd over stang row 5 sets 5 reps<\/b><\/span><\/span><\/span><\/strong><\/h4>\n

 <\/p>\n

 <\/p>\n

\u00d8velse 4 :<\/b><\/span><\/span><\/span> <\/b>Incline\u00a0manualer biceps 5 sets 5 reps<\/b><\/span><\/span><\/span><\/strong><\/h4>\n

\"incline<\/p>\n

 <\/p>\n

 <\/p>\n

dag 13 hvile<\/b><\/span><\/span><\/p>\n

 <\/p>\n

dag 14 hvile<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 TRENINGSPROGRAM STYRKE \u00a0M\u00c5NED 3<\/h2>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

dag 15: bryst, skuldre, triceps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

\u00d8velse 1:<\/span> Benkpress: 6 sets 6 reps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 2:<\/span> incline benchpress 6 sets 6 reps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 3:<\/b><\/span><\/span><\/span> Vektstang Skulderpress 6 sets 6 reps<\/b><\/h4>\n

<\/h4>\n

\u00d8velse 4 :\u00a0<\/b><\/span><\/span><\/span>Omvendt vektstang curls 4 sets 4 reps<\/b><\/span><\/span><\/span><\/strong><\/h4>\n

\"omvendt<\/p>\n

 <\/p>\n

\u00d8velse 5 : <\/span>Liggende, med stang, fra hode og opp (triceps) 4 sets 4 reps<\/span><\/b><\/span><\/span><\/p>\n

\"triceps<\/p>\n

 <\/p>\n

 <\/p>\n

dag 16 hvile<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

dag 17 Ben<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

\u00d8velse 1:<\/b><\/span><\/span><\/span><\/strong> Kneb\u00f8y \u2013 6 sets 6 reps<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

\u00d8velse 2: <\/b><\/span><\/span><\/span>Benpress<\/b><\/span><\/span><\/strong>\u00a06 sets 6 reps<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

\u00d8velse 3:\u00a0<\/b><\/span><\/span><\/span>Hack Squat 6 sets 6 reps<\/b><\/span><\/span><\/span><\/strong><\/h4>\n

 <\/p>\n

Dag 18 hvile<\/b><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

Dag 19 <\/b><\/span><\/span><\/p>\n

rygg, abs, biceps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 1:<\/span> Markl\u00f8ft: 6 sets 6 reps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 2:<\/span>\u00a0Armer – nedtrekk<\/b>\u00a06 sets 6 reps<\/b><\/span><\/span><\/span><\/p>\n

\"arm<\/p>\n

 <\/p>\n

\u00d8velse 3: <\/span>Preacher curls 6 sets 6 reps\u00a0<\/span><\/b><\/span><\/span><\/p>\n

\u00d8velse 4:<\/b><\/span><\/span><\/span>\u00a0<\/b>Biceps curls med stang\u00a0<\/b><\/span><\/span><\/span><\/strong><\/h4>\n

 <\/p>\n

\u00d8velse 5:<\/b><\/span><\/span><\/span> <\/b>STANDING CABLE CRUNCH, treningsprogram styrke<\/b><\/span><\/span><\/span><\/strong><\/h4>\n

 <\/p>\n

\"Standing-Cable-Crunch\"<\/p>\n

 <\/p>\n

Dag 20 hvile<\/b><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

Dag 21 hvile<\/b><\/span><\/span><\/p>\n

 <\/p>\n

Dag 22: <\/b><\/span><\/span><\/p>\n

bryst, skuldre , triceps. <\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 1:<\/span> Benkpress: 4 sets 4 reps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 2: <\/span> incline benchpress 4 sets 4 reps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 3:<\/b><\/span><\/span><\/span>\u00a0<\/b>Omvedt curls 4 sets 4 reps<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

\u00d8velse 4: <\/span>Liggende triceps stang fra hode \u00a04 sets 4 reps<\/span><\/b><\/span><\/span><\/strong><\/h4>\n

 <\/p>\n

 <\/p>\n

Dag 23 \u2013 Gratulerer, du er n\u00e5 over halveis i treningsprogrammet -styrke. Denne dagen skal det kun brukes lette vekter. Bruk denne dagen til \u00e5 hvile musklene, samtidig som du gir dem en utstrekning. Dette er for \u00e5 t\u00f8ye ut leddene, forbedre muskelfibre og preparering av muskelgrupper. Bruk lette manualer, gj\u00f8r kneb\u00f8y\u00f8velser og utfall. Gj\u00f8r deretter noen repitisjoner med benkpress medmanualene, samt milit\u00e6rpress. <\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

Dag 24 hvile<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

Dag 25 – Miks<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 1:<\/b><\/span><\/span><\/span><\/strong> Kneb\u00f8y \u2013 4 sets 4 reps<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

\u00d8velse 2:<\/b><\/span><\/span><\/span><\/strong> benpress 4 sets 4 reps<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

\u00d8velse 3: <\/b><\/span><\/span><\/span>Hack Squat\u00a0<\/b><\/span><\/span><\/span><\/strong>6 sets 6 reps<\/b><\/span><\/span><\/span><\/h4>\n

 <\/p>\n

Dag 26 hvile<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

Dag 27 <\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

rygg, abs, biceps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 1<\/span>: Markl\u00f8ft: 4 sets 4 reps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 2:<\/b><\/span><\/span><\/span>\u00a0Armer nedtrekk 4 sets 4 reps\u00a0<\/span><\/span><\/b><\/h4>\n

 <\/p>\n

\u00d8velse 3:\u00a0<\/b><\/span><\/span><\/span>Preacher curls , 4 sets 4 reps<\/b><\/span><\/span><\/h4>\n

\u00d8velse 4:\u00a0<\/b><\/span><\/span><\/span>Biceps curl med stang , 4 sets 4 reps\u00a0<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Dag 28 hvile<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

Dag 29<\/b><\/span><\/span><\/p>\n

 <\/p>\n

Bryst, skuldre, triceps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velsee 1: <\/span>Benkpress 3 reps 3 sets<\/span><\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 2: <\/b><\/span><\/span><\/span>Incline\u00a0benkpress med manualer \u00a03 sets 3 reps<\/b><\/span><\/span><\/span><\/strong><\/h4>\n

 <\/p>\n

\u00d8velse 3: <\/span>Biceps curl 3 sets 3 reps<\/span><\/b><\/span><\/span><\/h4>\n

 <\/p>\n

\u00d8velse 4:<\/b><\/span><\/span><\/span>\u00a0<\/b>Skulderpress med manualer 3 sets 3 reps<\/b><\/span><\/span><\/span><\/strong><\/h4>\n

 <\/p>\n

<\/h4>\n

\u00d8velse 5:<\/b><\/span><\/span><\/span>\u00a0Liggende triceps \u00f8velse fra hode og opp 3 sets 3 reps<\/span><\/span><\/b><\/h4>\n

 <\/p>\n

 <\/p>\n

Dag 30 hvile<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

Dag 31 MIX<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 1: <\/b><\/span><\/span><\/span><\/strong>Kneb\u00f8y \u2013 3 sets 3 reps<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

\u00d8velse 2:<\/b><\/span><\/span><\/span><\/strong> benpress 3 sets 3 reps<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

\u00d8velse 3:<\/b><\/span><\/span><\/span>\u00a0<\/b>Hack Squats 3 sets 3 reps\u00a0<\/b><\/span><\/span><\/span><\/strong><\/h4>\n

 <\/p>\n

\"hack<\/p>\n

 <\/p>\n

 <\/p>\n

Dag 32 hvile<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Dag 33 Rygg, Abs, Biceps<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 1:<\/span>\u00a0Markl\u00f8ft: 3sets 3eps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 2:<\/b><\/span><\/span><\/span>\u00a0<\/b>Arm nedtrekk 3 sets 3 reps\u00a0<\/b><\/span><\/span><\/span><\/strong><\/h4>\n

 <\/p>\n

\u00d8velse 3:<\/b><\/span><\/span><\/span>\u00a0<\/b>Preacher curls 3 sets, 3 reps\u00a0<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

\u00d8velse 4:<\/b><\/span><\/span><\/span>\u00a0<\/b>Biceps curls med stang\u00a0<\/b><\/span><\/span><\/span><\/strong><\/h4>\n

 <\/p>\n

Dag 34 hvile<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

Dag 35<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 1:<\/span> Benkpress: 3 sets 3 reps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 2:<\/span> Incline benkpresss 3 sets 3 reps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 3:<\/b><\/span><\/span><\/span>\u00a0<\/b>Biceps curls med stang 3 sets 3 reps<\/b><\/span><\/span><\/span><\/strong><\/h4>\n

 <\/p>\n

\u00d8velse 4:\u00a0<\/b><\/span><\/span><\/span>Triceps \u00f8velse liggende med stang fra hode og opp\u00a0<\/b><\/span><\/span><\/h4>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Dag 36 hvile<\/b><\/span><\/span><\/p>\n

 <\/p>\n

Dag 37 Miks<\/b><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

\u00d8velse 1: <\/b><\/span><\/span><\/span><\/strong>Kneb\u00f8y \u2013 3 sets 3 reps<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

\u00d8velse 2:<\/b><\/span><\/span><\/span><\/strong> benpress 3 sets 3 reps<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

\u00d8velse 3:<\/b><\/span><\/span><\/span>\u00a0<\/b>Hack squats 3 sets 3 reps\u00a0<\/b><\/span><\/span><\/span><\/strong><\/h4>\n

 <\/p>\n

 <\/p>\n

Dag 38 hvile<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

 <\/p>\n

Dag 39 <\/b><\/span><\/span><\/span><\/p>\n

Rygg, abs, biceps<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 1: <\/b><\/span><\/span><\/span><\/strong>BARBELL HACK SQUAT<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

\u00d8velse 2:<\/span> Biceps Curls<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 3:<\/span> Markl\u00f8ft \u00a03 sets 3 reps\u00a0<\/strong><\/p>\n

 <\/p>\n

Dag 40 hvile<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

Dag 41 Rygg, Abs, Biceps<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 1:<\/span> Markl\u00f8ft: 3 sets 3eps<\/b><\/span><\/span><\/p>\n

 <\/p>\n

\u00d8velse 2:<\/b><\/span><\/span><\/span>\u00a0Armer nedtrekk 3 sets 3 reps<\/span><\/span><\/b><\/h4>\n

 <\/p>\n

\u00d8velse 3:<\/b><\/span><\/span><\/span>\u00a0<\/b>Preacher curls 3 sets 3 reps<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

\u00d8velse 4:<\/b><\/span><\/span><\/span>\u00a0<\/b>Biceps curls med stang 3 sets 3 reps<\/b><\/span><\/span><\/span><\/strong><\/p>\n

 <\/p>\n

 <\/p>\n

Dag 42 hvile.<\/b><\/span><\/span><\/span><\/p>\n

 <\/p>\n

Vi h\u00e5per du likte v\u00e5rt styrke – treningsprogam. \u00a0Send gjerne en link til dine venner eller del det p\u00e5 sosiale medier. <\/b><\/p>\n

Kopiering av treningsprogrammet skal kun gj\u00f8res etter foresp\u00f8rsel.<\/b><\/p>\n

 <\/p>\n

\u00a9 Copyrighted www.proteinpulvertest.no<\/p>\n

 <\/p>\n

 <\/p>\n

<\/a><\/a><\/a><\/a><\/div><\/div>","protected":false},"excerpt":{"rendered":"

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0TRENINGSPROGRAM – STYRKE\u00a0 Da h\u00e5per vi du […]<\/a><\/p>\n<\/div>

<\/a><\/a><\/a><\/a><\/div><\/div>","protected":false},"author":1,"featured_media":259,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[43,42,41],"wppr_data":[],"yoast_head":"\nTreningsprogram Styrke - Gratis Treningsprogram<\/title>\n<meta name=\"description\" content=\"Treningsprogram Styrke tilbyr en garantert muskel\u00f8kning. Dette er et t\u00f8ft treningsprogram med god belastning for alle muskelgrupper. Styrke Treningsprogram\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Treningsprogram Styrke - Gratis Treningsprogram\" \/>\n<meta property=\"og:description\" content=\"Treningsprogram Styrke tilbyr en garantert muskel\u00f8kning. Dette er et t\u00f8ft treningsprogram med god belastning for alle muskelgrupper. Styrke Treningsprogram\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/\" \/>\n<meta property=\"og:site_name\" content=\"Proteinpulver\" \/>\n<meta property=\"article:published_time\" content=\"2016-08-22T11:02:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-08-24T15:52:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.proteinpulvertest.no\/wp-content\/uploads\/2016\/08\/treningsprogram-styrke.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"670\" \/>\n\t<meta property=\"og:image:height\" content=\"260\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Magnus\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Magnus\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/\",\"url\":\"https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/\",\"name\":\"Treningsprogram Styrke - Gratis Treningsprogram\",\"isPartOf\":{\"@id\":\"https:\/\/www.proteinpulvertest.no\/#website\"},\"datePublished\":\"2016-08-22T11:02:05+00:00\",\"dateModified\":\"2016-08-24T15:52:39+00:00\",\"author\":{\"@id\":\"https:\/\/www.proteinpulvertest.no\/#\/schema\/person\/90574f3cb07fbb82df035406ac004cf8\"},\"description\":\"Treningsprogram Styrke tilbyr en garantert muskel\u00f8kning. Dette er et t\u00f8ft treningsprogram med god belastning for alle muskelgrupper. Styrke Treningsprogram\",\"breadcrumb\":{\"@id\":\"https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.proteinpulvertest.no\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Treningsprogram Styrke – Gratis Treningsprogram\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.proteinpulvertest.no\/#website\",\"url\":\"https:\/\/www.proteinpulvertest.no\/\",\"name\":\"Proteinpulver\",\"description\":\"Trening og kosttilskudd\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.proteinpulvertest.no\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.proteinpulvertest.no\/#\/schema\/person\/90574f3cb07fbb82df035406ac004cf8\",\"name\":\"Magnus\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/www.proteinpulvertest.no\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/d8eeb7d4257e828c48a96efcfc67d889?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/d8eeb7d4257e828c48a96efcfc67d889?s=96&d=mm&r=g\",\"caption\":\"Magnus\"},\"description\":\"www.proteinpulvertest.no er websiden min. Her kan du lese om alt fra trening, proteinpulver til vitaminer du b\u00f8r ta.\",\"sameAs\":[\"http:\/\/www.proteinpulvertest.no\"],\"url\":\"https:\/\/www.proteinpulvertest.no\/author\/magnus347\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Treningsprogram Styrke - Gratis Treningsprogram","description":"Treningsprogram Styrke tilbyr en garantert muskel\u00f8kning. Dette er et t\u00f8ft treningsprogram med god belastning for alle muskelgrupper. Styrke Treningsprogram","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/","og_locale":"en_GB","og_type":"article","og_title":"Treningsprogram Styrke - Gratis Treningsprogram","og_description":"Treningsprogram Styrke tilbyr en garantert muskel\u00f8kning. Dette er et t\u00f8ft treningsprogram med god belastning for alle muskelgrupper. Styrke Treningsprogram","og_url":"https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/","og_site_name":"Proteinpulver","article_published_time":"2016-08-22T11:02:05+00:00","article_modified_time":"2016-08-24T15:52:39+00:00","og_image":[{"width":670,"height":260,"url":"https:\/\/www.proteinpulvertest.no\/wp-content\/uploads\/2016\/08\/treningsprogram-styrke.jpg","type":"image\/jpeg"}],"author":"Magnus","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Magnus","Estimated reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/","url":"https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/","name":"Treningsprogram Styrke - Gratis Treningsprogram","isPartOf":{"@id":"https:\/\/www.proteinpulvertest.no\/#website"},"datePublished":"2016-08-22T11:02:05+00:00","dateModified":"2016-08-24T15:52:39+00:00","author":{"@id":"https:\/\/www.proteinpulvertest.no\/#\/schema\/person\/90574f3cb07fbb82df035406ac004cf8"},"description":"Treningsprogram Styrke tilbyr en garantert muskel\u00f8kning. Dette er et t\u00f8ft treningsprogram med god belastning for alle muskelgrupper. Styrke Treningsprogram","breadcrumb":{"@id":"https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.proteinpulvertest.no\/treningsprogram-for-styrke\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.proteinpulvertest.no\/"},{"@type":"ListItem","position":2,"name":"Treningsprogram Styrke – Gratis Treningsprogram"}]},{"@type":"WebSite","@id":"https:\/\/www.proteinpulvertest.no\/#website","url":"https:\/\/www.proteinpulvertest.no\/","name":"Proteinpulver","description":"Trening og kosttilskudd","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.proteinpulvertest.no\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-GB"},{"@type":"Person","@id":"https:\/\/www.proteinpulvertest.no\/#\/schema\/person\/90574f3cb07fbb82df035406ac004cf8","name":"Magnus","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/www.proteinpulvertest.no\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/d8eeb7d4257e828c48a96efcfc67d889?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d8eeb7d4257e828c48a96efcfc67d889?s=96&d=mm&r=g","caption":"Magnus"},"description":"www.proteinpulvertest.no er websiden min. Her kan du lese om alt fra trening, proteinpulver til vitaminer du b\u00f8r ta.","sameAs":["http:\/\/www.proteinpulvertest.no"],"url":"https:\/\/www.proteinpulvertest.no\/author\/magnus347\/"}]}},"_links":{"self":[{"href":"https:\/\/www.proteinpulvertest.no\/wp-json\/wp\/v2\/posts\/210"}],"collection":[{"href":"https:\/\/www.proteinpulvertest.no\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.proteinpulvertest.no\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.proteinpulvertest.no\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.proteinpulvertest.no\/wp-json\/wp\/v2\/comments?post=210"}],"version-history":[{"count":11,"href":"https:\/\/www.proteinpulvertest.no\/wp-json\/wp\/v2\/posts\/210\/revisions"}],"predecessor-version":[{"id":278,"href":"https:\/\/www.proteinpulvertest.no\/wp-json\/wp\/v2\/posts\/210\/revisions\/278"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.proteinpulvertest.no\/wp-json\/wp\/v2\/media\/259"}],"wp:attachment":[{"href":"https:\/\/www.proteinpulvertest.no\/wp-json\/wp\/v2\/media?parent=210"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.proteinpulvertest.no\/wp-json\/wp\/v2\/categories?post=210"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.proteinpulvertest.no\/wp-json\/wp\/v2\/tags?post=210"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}