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Frozen Dairy Fitness
General
Beginner
Barbell
Plan Details
The Frozen Dairy Fitness routine by ostermann is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
LIft 75% of 1RM on 5x5, 65% on 3x8. Add 2,5 kg every time on 5x5, 0-1 kg on 8x3 Stop the exercise and deload 10% next time if fail.
Routine detail
Day 1
Workout A
Est. 83 min
10 exercises
Rowing
1 Set
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Shrug
3 Sets x 8 Reps
Dips
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Chin-ups
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Day 2
Workout B
Est. 166 min
9 exercises
Rowing
1 Set
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
