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100 dagen tot fitness model
General
Intermediate
Machine strength
Plan Details
The 100 dagen tot fitness model routine by lars.roffelsen is a 13 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Day 1
dag 3 quadriceps
4 exercises
Barbell Front Squat
6 Sets x 6 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Press
8 Sets x 8 Reps
Machine Leg Extension
8 Sets x 10 Reps
Day 2
dag 5 Rug en Hamstrings
7 exercises
Pull-Up
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Day 6
dag 6 schouders en triceps
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
EZ Bar French Press (Reverse Grip)
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Day 8
Dag 8 borst en biceps
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Day 9
Dag 9 Rug & hamstrings
7 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Machine Unilateral Row
3 Sets x 24 Reps
Pull-Up
6 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 24 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Day 10
Dag 10 Quadriceps
4 exercises
Machine Leg Extension
4 Sets x 10 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Barbell Squat
6 Sets x 6 Reps
Machine Leg Press
6 Sets x 20 Reps
Day 12
Dag 12 borst & biceps
7 exercises
Machine Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 13
Dag 13 Schouders & triceps
7 exercises
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Day 15
Dag 15 Quadriceps
4 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
6 Sets x 20 Reps
Machine Leg Press (Wide Stance)
6 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Day 16
Schouders
4 exercises
Barbell Military Press
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 12 Reps
Barbell Seated Front Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 30 Reps
Day 17
Dag 17 rug & hamstrings
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 20 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 20 Reps
Cable Seated Row
6 Sets x 10 Reps
Barbell Deadlift
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Day 19
Dag 19 quadriceps
4 exercises
Barbell Squat with Narrow Stance
4 Sets x 10 Reps
Barbell Squat (Wide Stance)
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 45 Reps
Machine Leg Extension
4 Sets x 30 Reps
Day 20
Dag 20 Borst & biceps
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Neck Press
4 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Curl
4 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
