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Frank og Casper klovn
General
Beginner
Machine strength
Plan Details
The Frank og Casper klovn routine by johanneskott is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Bryst og triceps
Est. 39 min
6 exercises
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Tue
Ryg, biceps, forarm
Est. 65 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Wed
ABS mofo!
Est. 30 min
5 exercises
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch
3 Sets x 8 Reps
Thu
Cardio
Est. 0 min
0 exercises
This day is empty
Fri
Skulder/ben
Est. 46 min
7 exercises
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
