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LIDOCAINE 2
General
Intermediate
Machine strength
Plan Details
The LIDOCAINE 2 routine by kimpoe is a 14 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Watching the moon at dawn, solitary, mid-sky, I knew myself completely, no part left out
Routine detail
Mon
Rygg
Est. 43 min
8 exercises
Rear Pull-Up (Wide Grip)
3 Sets x 5 Reps
Climber Pull-Up
3 Sets x 5 Reps
Cable One-Arm Seated Row
4 Sets x 20,10,10,15 Reps
Cable V Bar Pulldown
4 Sets x 20,10,10,15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20,10,10,15 Reps
Cable Shoulder Extension
4 Sets x 20,10,10,15 Reps
Cable Deadlift
4 Sets x 20,10,10,15 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Tue
Bröst #1
Est. 34 min
6 exercises
Dip
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 20,10,10,15 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 20,10,10,15 Reps
Cable Lower Chest Raise
4 Sets x 20,10,10,15 Reps
Cable Cross-Over
4 Sets x 20,10,10,15 Reps
Cable Straight Arm Crossover
4 Sets x 20,10,10,15 Reps
Tue
Simmning
Est. 62 min
1 exercise
Swimming
1 Set
Wed
Bouldering
Est. 2 min
1 exercise
Bouldering
1 Set
Wed
Ben #2
Est. 41 min
9 exercises
Bodyweight Rear Lunge
1 Set x 15 Reps
Single-Leg Squat
1 Set x 15 Reps
Barbell Front Squat
4 Sets x 20,10,10,15 Reps
Barbell Clean Deadlift
1 Set x 3 Reps
Barbell One-Arm Side Deadlift
4 Sets x 20,10,10,15 Reps
Dumbbell Hamstring Curl
4 Sets x 20,10,10,15 Reps
Machine Seated Calf Raise
4 Sets x 20,10,10,15 Reps
Kettlebell Thruster
1 Set x 15 Reps
Barbell Hip Thrust
4 Sets x 20,10,10,15 Reps
Thu
Bröst #2
Est. 40 min
7 exercises
Push-Up (Close Hand)
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 20,10,10,15 Reps
Dumbbell Pullover
4 Sets x 20,10,10,15 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 20,10,10,15 Reps
Dumbbell Incline One Arm Hammer Press
4 Sets x 20,10,10,15 Reps
Dumbbell Fly
4 Sets x 20,10,10,15 Reps
Dumbbell Decline Bench Press
4 Sets x 20,10,10,15 Reps
Fri
Armar
Est. 29 min
9 exercises
Dumbbell Alternating Press (Palms In)
4 Sets x 20,10,10,15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 20,10,10,15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 20,10,10,15 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 20,10,10,15 Reps
Weight Plate Shrug
4 Sets x 20,10,10,15 Reps
Cable Reverse Fly
4 Sets x 20,10,10,15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 20,10,10,15 Reps
Cable Reverse Curl
4 Sets x 20,10,10,15 Reps
Cable Shoulder Extension
4 Sets x 20,10,10,15 Reps
Sat
Kablar hemma
Est. 12 min
5 exercises
Push-Up
4 Sets x 20,10,10,15 Reps
Kabel en arm upp
4 Sets x 20,10,10,15 Reps
Kabel flyes
4 Sets x 20,10,10,15 Reps
Kabel nere
4 Sets x 20,10,10,15 Reps
Kabel uppe
4 Sets x 20,10,10,15 Reps
Sun
Ben #1
Est. 63 min
12 exercises
Kettlebell Thruster
1 Set x 15 Reps
Bodyweight Rear Lunge
1 Set x 15 Reps
Single-Leg Squat
1 Set x 15 Reps
Machine Leg Press
4 Sets x 20,10,10,15 Reps
Dumbbell Lunge
4 Sets x 20,10,10,15 Reps
Back Hyperextension
4 Sets x 20,10,10,15 Reps
Calf Machine Shoulder Shrug
4 Sets x 20,10,10,15 Reps
Kabel insida lår
4 Sets x 20,10,10,15 Reps
Plie squats
4 Sets x 20,10,10,15 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Sun
Bouldering #2
Est. 3 min
1 exercise
Bouldering
1 Set
Any
ABS
Est. 57 min
10 exercises
Jumping jacks
3 Sets
Bicyles
3 Sets
High Knee Taps
3 Sets
Russian Twist
3 Sets
Mountain climbers
3 Sets
Laying leg raises
3 Sets
In and outs
3 Sets
Plank side to side
3 Sets
Star crunches
3 Sets
High knee runs
3 Sets
Any
Löpning
Est. 62 min
1 exercise
Running
1 Set
Any
X-Force negative
Est. 36 min
12 exercises
X-Force Ben 1
1 Set x 10 Reps
X-Force Ben 2
1 Set x 10 Reps
X-Force Ben 3
1 Set x 10 Reps
X-Force Ben 4
1 Set x 10 Reps
X-Force Bröst 1
1 Set x 10 Reps
X-Force Bröst 2
1 Set x 10 Reps
X-Force Rygg 1
1 Set x 10 Reps
X-Force Rygg 2
1 Set x 10 Reps
X-Force Rygg 3
1 Set x 10 Reps
X-Force Rygg 4
1 Set x 10 Reps
x-Force Axlar
1 Set x 10 Reps
X-Force ABS
1 Set x 10 Reps
Any
fiversätra 1
Est. 32 min
4 exercises
Cable Shoulder Press
3 Sets x 10 Reps
Pull-Up
6 Sets x 10 Reps
Band Reverse Fly
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
