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Otjes first try
General
Advanced
Dumbbell
Plan Details
The Otjes first try routine by groenotje is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Benen-rug-schouders
Est. 59 min
8 exercises
Barbell Deadlift
4 Sets x 10,8,6,4 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 5 Reps
Day 2
Borst-triceps-biceps
Est. 59 min
8 exercises
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
2 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Plank
5 Sets
Day 3
Benen-rug-schouders
Est. 68 min
7 exercises
Barbell Squat
6 Sets x 10,8,6,4,12,12 Reps
Dumbbell Walking Lunge
4 Sets x 16 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Pallof Press with Rotation
4 Sets x 20 Reps
Day 4
Borst-triceps-biceps
Est. 59 min
8 exercises
Dumbbell Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Plank
5 Sets
Barbell Bench Press
6 Sets x 10,8,6,4,10,10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
