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Sven & Ivan
AUDIO TIP
General
Beginner
None
Plan Details
The Sven & Ivan routine by sven78 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Fullbody 1
Est. 82 min
12 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 20 Reps
Mountain Climber
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Plank with Shoulder Taps
3 Sets x 10 Reps
Any
Fullbody 2
Est. 70 min
10 exercises
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Burpee
3 Sets
Any
Upper
Est. 63 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Dumbbell Incline Curl
1 Set x 10 Reps
Cable Rope Overhead Tricep Extension
1 Set x 12 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Bench Dip
1 Set x 20 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Any
push pull
Est. 70 min
10 exercises
Machine Fly
3 Sets x 12,10,8 Reps
Machine Reverse Fly
3 Sets x 12,10,8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Seated Leg Curl
3 Sets x 12,10,8 Reps
Machine Hip Abduction
3 Sets x 12,10,8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Any
upper mix
Est. 80 min
11 exercises
Machine Fly
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Any
lower mix
Est. 191 min
11 exercises
Elliptical Training
1 Set
Rowing
1 Set
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Any
full body 90'
Est. 198 min
12 exercises
Rowing
1 Set
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 12,10,8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 12,10,8 Reps
Machine Shoulder Press
3 Sets x 12,10,8 Reps
Machine Dip
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Cable Bicep Curl
4 Sets x 12,10,8,6 Reps
