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Efter 90 dagar
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Efter 90 dagar routine by mywall is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Hej
Routine detail
Any
4. Axlar/armar
Est. 0 min
10 exercises
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Machine laterals
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Bent over partial laterals
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Any
2. Rygg/axlar
Est. 0 min
8 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Reverser pecdec
2 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Crunch
3 Sets x 20 Reps
Any
3. Baksida lår/rumpa
Est. 0 min
9 exercises
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Seated Leg Curl
7 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Any
1. Framsida lår/rumpa
Est. 0 min
9 exercises
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 10 Reps
Sissy Squat
3 Sets x 20 Reps
Lying abductions
2 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
