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Trening nieper
Sport
Advanced
Machine strength
Plan Details
The Trening nieper routine by Pertus86 is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Any
2 i 6
Est. 51 min
6 exercises
Ab Draw Leg Slide
2 Sets x 15 Reps
Sit-Up
2 Sets x 15 Reps
Cross Body Crunch
2 Sets x 10 Reps
Crunch
2 Sets x 10 Reps
Leg Pull-In
2 Sets x 10 Reps
Running
1 Set
Any
1
Est. 41 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Any
3
Est. 44 min
5 exercises
Pull-Up
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Any
5
Est. 44 min
5 exercises
Barbell Squat
5 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
