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Sander vd Brand
Sport
Intermediate
Machine strength
Plan Details
The Sander vd Brand routine by Tkappen is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Upper lower body schedule 8 weken
Routine detail
Day 1
Upper Body
Est. 35 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Lower body
Est. 36 min
5 exercises
Band Squat
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 15 Reps
Day 3
Upper body
Est. 42 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Day 4
Lower body
Est. 38 min
5 exercises
Smith Machine Squat
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
