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Træning
General
Advanced
Dumbbell
Plan Details
The Træning routine by mbhansen is a 9 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
Uge 1-4 Biceps/Triceps
Est. 45 min
8 exercises
Push-Up
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Any
Uge 1-4 Bryst/Skuldre
Est. 46 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Any
Uge 1-4 Ryg/Ben
Est. 44 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Any
Uge 9-12 Bryst/Skuldre
Est. 50 min
8 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Any
Uge 5-8 Biceps/Triceps
Est. 47 min
8 exercises
Push-Up
2 Sets x 30 Reps
Chin-Up with Knee Raise
2 Sets x 20 Reps
Barbell Tricep Extension (Supine)
2 Sets x 20 Reps
Barbell Curl
2 Sets x 20 Reps
Dumbbell Tricep Extension
2 Sets x 20 Reps
Dumbbell Seated Bicep Curl
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Cable Bicep Curl
2 Sets x 20 Reps
Any
Uge 5-8 Bryst/Skuldre
Est. 49 min
8 exercises
Barbell Bench Press
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
2 Sets x 20 Reps
Dumbbell Fly
2 Sets x 20 Reps
Dumbbell Seated Arnold Press
2 Sets x 20 Reps
Dumbbell Incline Bench Press
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Cable Cross-Over
2 Sets x 20 Reps
Cable Lateral Raise
2 Sets x 20 Reps
Any
Uge 9-12 Biceps/Triceps
Est. 49 min
8 exercises
Push-Up
4 Sets x 15 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 7 Reps
Barbell Curl
4 Sets x 7 Reps
Dumbbell Tricep Extension
4 Sets x 7 Reps
Dumbbell Seated Bicep Curl
4 Sets x 7 Reps
Cable Shoulder Extension
4 Sets x 7 Reps
Cable Bicep Curl
4 Sets x 7 Reps
Any
Uge 5-8 Ryg/Ben
Est. 42 min
6 exercises
Barbell Lunge
2 Sets x 20 Reps
Barbell Bent-Over Row
2 Sets x 20 Reps
Pull-Up
2 Sets x 10 Reps
Barbell Squat
2 Sets x 20 Reps
Barbell Deadlift
2 Sets x 20 Reps
Cable Seated Row
2 Sets x 20 Reps
Any
Uge 9-12 Ryg/Ben
Est. 49 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Lunge
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
