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Riktig schema för fucking gains mannen *
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Riktig schema för fucking gains mannen * routine by PaymanNabizada is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 1
Push
Est. 60 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Pull
Est. 54 min
7 exercises
Pull-Up
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable lat pull down
4 Sets x 12 Reps
Cable Upper Row
4 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 3
Legs 1
Est. 67 min
8 exercises
Hack Squat
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 4
Chest&back
Est. 48 min
6 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Seated wide grip row
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Machine Seated Row
3 Sets x 8 Reps
Day 5
Arms
Est. 71 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
EZ Bar Incline Tricep Extension
4 Sets x 10 Reps
Reverse ez-bar curls
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Incline Spider Curl
4 Sets x 10 Reps
Day 6
Legs 2
Est. 59 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Extension
5 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
