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Full Body Workout
Husk opvarmning 5-10 min inden start (evt. med let vægtøvelser)
Fokus for nybegyndere, START BLID = undgå skader
Begyndere skal tage mellem 8-12 gentagelser.
(styrke - muskelmasse - tekniktræning)
Dvs. hvis i vælger at løfte en vægt 8 gange, skal vægten være så stor at i ikke kan løfte den 9 gange, ellers stig i vægt - lyt til jeres krop
Medium skal tage mellem 6-8 gentagelser. (styrke)
Pro skal tage mellem 4-6 gentagelser (styrke)
Evt. løft som medium, da så stor vægt kan give skader hvis forkert teknik!
Fokus på jeres coremuskler (ryg og mave, da mange øvelser rammer der! - STOP VED ENHVER FORKERT SMERTE!!
- Drenge: Husk smidighedsøvelser!
Rowing
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0x0 reps |
rest: 5s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Deadlift Clean Press
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3x8 reps |
rest: 60s
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Machine Assisted Dip
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3x8 reps |
rest: 60s
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Barbell Bent Over Row
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3x8 reps |
rest: 60s
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Barbell Full Squat
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3x8 reps |
rest: 60s
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Exercise Ball Crunch
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3x8 reps |
rest: 60s
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Air Bike
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3x8 reps |
rest: 60s
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Barbell Bent Over Row
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Running
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0x0 reps |
rest: 30s
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Rowing
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0x0 reps |
rest: 5s
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Dumbbell Lunges
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3x8 reps |
rest: 60s
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Barbell Bent Over Row
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3x8 reps |
rest: 60s
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Pull Ups
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3x8 reps |
rest: 60s
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Crunches
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Standing Military Press
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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Hyperextensions - Back Extensions
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3x8 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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3x8 reps |
rest: 60s
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Running
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0x0 reps |
rest: 40s
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Rowing
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0x0 reps |
rest: 5s
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Barbell Bent Over Row
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3x8 reps |
rest: 60s
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Dumbbell Decline Bench Press
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Deadlift Clean Press
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3x8 reps |
rest: 60s
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Exercise Ball Crunch
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3x8 reps |
rest: 60s
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Pull Ups
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3x8 reps |
rest: 60s
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Machine Assisted Dip
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3x8 reps |
rest: 60s
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Standing Calf Raises
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3x8 reps |
rest: 60s
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Running
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0x0 reps |
rest: 20s
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