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Roger frequens 1
Sport
Intermediate
Machine strength
Plan Details
The Roger frequens 1 routine by RogerS78 is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Build mucsle
Routine detail
Day 1
Dag 1
Est. 30 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 20,25,25,25 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20,25,25,25 Reps
Cable Rope Seated Row
4 Sets x 20,25,25,25 Reps
Dumbbell Seated Shoulder Press
4 Sets x 20,25,25,25 Reps
Cable Shoulder Extension
4 Sets x 20,25,25,25 Reps
Barbell Romanian Deadlift
2 Sets x 6 Reps
Barbell Zercher Squat
2 Sets x 6 Reps
Day 2
Dag 2
Est. 42 min
7 exercises
Barbell Bench Press
2 Sets x 6 Reps
Dumbbell Seated Arnold Press
2 Sets x 6 Reps
Dumbbell One-Arm Rear Row (Prone)
2 Sets x 6 Reps
Chin-Up with Knee Raise
2 Sets x 6 Reps
Dip
2 Sets x 6 Reps
Machine Single-Leg Curl
6 Sets x 4 Reps
Machine Single-Leg Extension
6 Sets x 4 Reps
Day 3
Dag 3
Est. 32 min
8 exercises
Cable Cross-Over
6 Sets x 4 Reps
Dumbbell One-Arm Row
6 Sets x 4 Reps
Chin-Up (Close Grip)
6 Sets x 4 Reps
Cable Grip Lat Pulldown (Narrow Grip)
6 Sets x 4 Reps
Dumbbell Lateral Raise
6 Sets x 4 Reps
Dip
6 Sets x 4 Reps
Machine Leg Press
4 Sets x 20,25,25,25 Reps
Dumbbell Lunge
4 Sets x 20,25,25,25 Reps
