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Grundtraining
General
Beginner
Machine strength
Plan Details
The Grundtraining routine by Ernie86 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Brust & Bizeps
Est. 70 min
6 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 16 Reps
Dumbbell Incline Bench Press
3 Sets x 16 Reps
Machine Fly
3 Sets x 16 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Cable Bicep Curl
3 Sets x 16 Reps
Day 2
Rücken & Beine
Est. 82 min
7 exercises
Elliptical Training
1 Set
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Day 3
Schulter, Trizeps & Bauch
Est. 119 min
7 exercises
Elliptical Training
1 Set
Barbell Military Press (Seated)
4 Sets x 14 Reps
Cable One-Arm Lateral Raise
4 Sets x 14 Reps
Bench Dip
4 Sets x 14 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 14 Reps
Crunch
4 Sets x 14 Reps
Parallel Bar Hip Raise
4 Sets x 14 Reps
