{"id":12,"date":"2026-09-03T11:04:57","date_gmt":"2026-09-03T11:04:57","guid":{"rendered":"https:\/\/mikaill.dk\/?page_id=12"},"modified":"2026-09-03T11:04:57","modified_gmt":"2026-09-03T11:04:57","slug":"traeningsprogram-3-dage-om-ugen","status":"publish","type":"page","link":"https:\/\/mikaill.dk\/?page_id=12","title":{"rendered":"Tr\u00e6ningsprogram 3 dage om ugen"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">F\u00e5 et simpelt og effektivt tr\u00e6ningsprogram 3 dage om ugen med fokus p\u00e5 muskelopbygning og styrke.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Du beh\u00f8ver ikke tr\u00e6ne seks dage om ugen for at f\u00e5 resultater.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Et tr\u00e6ningsprogram med tre ugentlige tr\u00e6ninger kan v\u00e6re b\u00e5de effektivt og lettere at passe ind i en travl hverdag.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dag 1<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Squat \u2013 3 x 8-10<br>B\u00e6nkpres \u2013 3 x 8-10<br>Lat pulldown \u2013 3 x 8-12<br>Leg curl \u2013 3 x 10-15<br>Lateral raises \u2013 2 x 12-15<br>Biceps curls \u2013 2 x 10-15<br>Triceps pushdown \u2013 2 x 10-15<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dag 2<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Benpres \u2013 3 x 8-12<br>Incline dumbbell press \u2013 3 x 8-12<br>Seated cable row \u2013 3 x 8-12<br>Romanian deadlift \u2013 3 x 8-12<br>Shoulder press \u2013 2 x 8-12<br>Biceps curls \u2013 2 x 10-15<br>Triceps extension \u2013 2 x 10-15<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dag 3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hack squat \u2013 3 x 8-12<br>Chest press \u2013 3 x 8-12<br>Lat pulldown eller pull-ups \u2013 3 x 8-12<br>Leg curl \u2013 3 x 10-15<br>Lateral raises \u2013 3 x 12-20<br>Biceps \u2013 2 x 10-15<br>Triceps \u2013 2 x 10-15<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">S\u00e5dan bruger du programmet<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fors\u00f8g gradvist at lave flere gentagelser eller \u00f8ge v\u00e6gten.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hvis en \u00f8velse eksempelvis siger 8-12 gentagelser, kan du \u00f8ge v\u00e6gten, n\u00e5r du kan lave 12 kontrollerede gentagelser.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u00e5 den m\u00e5de bliver programmet gradvist mere udfordrende.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>F\u00e5 et simpelt og effektivt tr\u00e6ningsprogram 3 dage om ugen med fokus p\u00e5 muskelopbygning og styrke. Du beh\u00f8ver ikke tr\u00e6ne seks dage om ugen for at f\u00e5 resultater. Et tr\u00e6ningsprogram med tre ugentlige tr\u00e6ninger kan v\u00e6re b\u00e5de effektivt og lettere at passe ind i en travl hverdag. Dag 1 Squat \u2013 3 x 8-10B\u00e6nkpres \u2013 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-12","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/mikaill.dk\/index.php?rest_route=\/wp\/v2\/pages\/12","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mikaill.dk\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/mikaill.dk\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/mikaill.dk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mikaill.dk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12"}],"version-history":[{"count":1,"href":"https:\/\/mikaill.dk\/index.php?rest_route=\/wp\/v2\/pages\/12\/revisions"}],"predecessor-version":[{"id":13,"href":"https:\/\/mikaill.dk\/index.php?rest_route=\/wp\/v2\/pages\/12\/revisions\/13"}],"wp:attachment":[{"href":"https:\/\/mikaill.dk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}