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Power Hypertrofi tilpasset trening
Cutting
Intermediate
Machine strength
Plan Details
The Power Hypertrofi tilpasset trening routine by KjetilBrrbyMartinsen is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Tung dag - flerleddsøvelser Lett dag - Speed trening. Vanlige sett; Når alle klares på høyeste anbefalt rep, økt vekt og til laveste anbefalt rep osv osv osv. Droppsett 1 = Benkpress. 3-4 sett med 6 reps. Ta 20% vekt bort og kjør max til teknisk utmattelse. Droppsett 2 = Mindre øvelser. 1 sett til utmattelse, red. vekt med 10-20%, deretter sett til utmattelse. Samme for 3 sett. Ikke mer pause enn 15 sekunder. Widowmaker - 1 sett 20 repetisjoner. 12 rep uten lockout. 3 pust, deretter 3 reps, 3 pust, deretter 2 reps etc etc.
Routine detail
Day 1
Overkropp, Styrkedag
Est. 59 min
8 exercises
Indoor Cycling
1 Set
Machine Bench Press
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 6 Reps
Machine Lat Pulldown
4 Sets x 6 Reps
Machine Inner Chest Press
3 Sets x 6 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Day 2
Bein, Styrkedag
Est. 66 min
9 exercises
Indoor Cycling
1 Set
Machine Leg Press
4 Sets x 6 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
4 Sets x 6 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Day 3
Bryst, Skuldre & Triceps, Hypertrofi
Est. 67 min
9 exercises
Elliptical Training
1 Set
Machine Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 10 Reps
Day 4
Bein, Rygg & Biceps, Hypertrofi
Est. 81 min
10 exercises
Indoor Cycling
1 Set
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Seated Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 10 Reps
