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Store olierede mænd
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Store olierede mænd routine by Berteboy is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
God
Routine detail
Day 1
New Workout
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Kettlebell carry
3 Sets x 8 Reps
Day 2
New Workout
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Pulldown (Underhand)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 3
New Workout
Est. 0 min
12 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 4
New Workout
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 5
New Workout
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 6
New Workout
Est. 0 min
12 exercises
Hack Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
