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SS2023
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The SS2023 routine by ruud.oyvind is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Bryst og tri
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Rowing
3 Sets
Tue
Rygg og bi
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Wed
Skulder og mage
Est. 0 min
7 exercises
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Treadmill Running
3 Sets
Thu
Brust og tri
Est. 0 min
15 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Fri
Rygg og lett bein
Est. 0 min
9 exercises
Back Hyperextension
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Sat
Shoulder, biceps, calf
Est. 0 min
9 exercises
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Sun
Workout 7
Est. 0 min
0 exercises
This day is empty
Any
Rygg bi
Est. 0 min
7 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
