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trening 1
General
Beginner
Machine strength
Plan Details
The trening 1 routine by SukhmanSinghRandhawa is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest 1
Est. 48 min
4 exercises
Barbell Bench Press
8 Sets x 8 Reps
Dumbbell Incline Bench Press
8 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Tue
Back 1
Est. 39 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Wed
Skuldre og bein
Est. 85 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
6 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Thu
Chest 2
Est. 34 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Fri
Back 2
Est. 32 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
