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Nya tränings schemat
Bulking
Intermediate
Barbell
Plan Details
The Nya tränings schemat routine by Robinhansen is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
1.Biceps, Triceps & Mage 2.Bröst, Rygg & Cardio 3.Ben, Mage & Cardio 4.Rest 5.Axlar, Triceps & Mage 6.Bröst, Ben & Cardio 7.Rest (simma)
Routine detail
Day 1
Biceps, Triceps & Mage
Est. 58 min
10 exercises
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Barbell Seated Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Day 2
Bröst, Rygg & Cardio
Est. 108 min
9 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Pull-Up
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Elliptical Training
1 Set
Day 3
Ben, Mage & Cardio
Est. 102 min
8 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Barbell Lunge
4 Sets x 12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Elliptical Training
1 Set
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Axlar, Triceps & Mage
Est. 68 min
11 exercises
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Smith Machine Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Barbell Military Press (Seated)
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 6
Bröst, Ben & Cardio
Est. 66 min
9 exercises
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Dip
4 Sets x 10,20,30,40 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Push-Up
4 Sets x 20 Reps
Push-Up (Close Hand)
4 Sets x 20 Reps
Bench Push-Up
4 Sets x 20 Reps
Day 7
Simma
Est. 62 min
1 exercise
Swimming
1 Set
