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Huldar
General
Beginner
Body
Plan Details
The Huldar routine by dalum.christian is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Skiftevis styrketræning og kredsløbstræning 1.Dag: Bryst og triceps 2.Dag: Cardiotræning - løb 20 min 3.Dag: Ryg og Biceps 4.Dag: Cardiotræning - indendørscykling 45 min 5. Dag: Ben og skuldre 6. Dag: cardiotræning - intervalløb 30 min Løb justeres i forhold til resultat fra Cooper test.
Routine detail
Day 1
Bryst og triceps
Est. 76 min
7 exercises
Leg Raise
4 Sets x 20 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Sit-Up
4 Sets x 20 Reps
Day 2
Cardiotræning
Est. 51 min
3 exercises
Running
1 Set
Air Bike
4 Sets x 20 Reps
Side Bridge
4 Sets
Day 3
Ryg og biceps
Est. 75 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Sit-Up
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Day 4
Cardiotræning
Est. 72 min
4 exercises
Indoor Cycling
1 Set
Air Bike
4 Sets x 20 Reps
Plank
4 Sets
Side Bridge
4 Sets
Day 5
Ben og skuldre
Est. 86 min
8 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Sit-Up
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Day 6
Cardiotræning
Est. 58 min
4 exercises
Running
1 Set
Air Bike
4 Sets x 20 Reps
Side Bridge
4 Sets
Crunch
4 Sets x 20 Reps
