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":"
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 <\/p>\n Dag 1: Skuldre, Triceps, Bryst.<\/b><\/span><\/span><\/p>\n INCLINE Benkpress<\/b><\/span><\/span><\/span><\/strong><\/p>\n <\/p>\n <\/p>\n <\/p>\n En arms manual benkpress <\/b><\/span><\/span><\/span><\/strong><\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n Overhode manualpress<\/b><\/span><\/span><\/p>\n <\/p>\n <\/p>\n <\/p>\n Benkpress med manualer<\/b><\/span><\/span><\/p>\n <\/p>\n <\/p>\n <\/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 <\/p>\n <\/p>\n <\/p>\n <\/p>\n Triceps med stang fra hode og opp <\/b><\/span><\/span><\/p>\n <\/p>\n <\/p>\n <\/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 <\/p>\n <\/p>\n <\/p>\n \u00d8velse 2:<\/span>\u00a0legpress 4 sets 5 reps.<\/b><\/span><\/span><\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n \u00d8velse 3:<\/span> Ben curl 4 sets 5 reps\u00a0<\/b><\/span><\/span><\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/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 <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n \u00d8velse 6 :<\/span> Nedtrekk <\/span> 4 sets 5 reps<\/b><\/span><\/span><\/p>\n <\/p>\n <\/p>\n <\/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 \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 <\/p>\n Dag 8<\/b><\/span><\/span><\/p>\n Bryst, triceps, skuldre<\/b><\/span><\/span><\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/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>\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
\u00d8velse 1<\/b><\/span><\/span><\/span><\/h4>\n
\u00d8velse 2<\/b><\/span><\/span><\/span><\/h4>\n
\u00d8velse 4<\/b><\/span><\/span><\/span><\/h4>\n
\u00d8velse 5<\/b><\/span><\/span><\/span><\/h4>\n
\u00d8velse 7<\/b><\/span><\/span><\/span><\/h4>\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
\u00d8velse 5:<\/b><\/span><\/span><\/span> <\/b>SINGLE-LEG EXTENSION 4 sets 5 reps<\/b><\/span><\/span><\/span><\/strong><\/b><\/h4>\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
\u00d8velse 3 :<\/b><\/span><\/span><\/span> <\/b>Stang BICEPS CURL<\/b><\/span><\/span><\/span><\/strong> 4 sets 5 reps<\/b><\/span><\/span><\/h4>\n
\u00d8velse 4 :<\/span> En arms manual bicep curl 2 sets 3 reps<\/b><\/span><\/span><\/h4>\n
\u00d8velse 5 : <\/b><\/span><\/span><\/span>Stang PREACHER CURL<\/b><\/span><\/span><\/span><\/strong> 2 sets 3 reps<\/b><\/span><\/span><\/h4>\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 \u00a0TRENINGSPROGRAM M\u00c5NED 2<\/b><\/h2>\n
\u00d8velse 1 :\u00a0<\/b><\/span><\/span><\/span>Benkpress\u00a0<\/b><\/span><\/span><\/span><\/strong>5 sets 5 reps<\/b><\/span><\/span><\/h4>\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
\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
\u00d8velse 4: <\/b><\/span><\/span><\/span>Skulderpress<\/b><\/span><\/span><\/span><\/strong>\u00a05 sets 5 reps<\/b><\/span><\/span><\/h4>\n
\u00d8velse 5: <\/b><\/span><\/span><\/span>Manualer til siden<\/b><\/span><\/span><\/span><\/strong>\u00a05 sets 5 reps<\/b><\/span><\/span><\/h4>\n