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fyrstikkprogrammet
General
Beginner
Barbell
Plan Details
The fyrstikkprogrammet routine by Jannizz is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
3
Est. 97 min
10 exercises
Barbell Bench Press
6 Sets x 5 Reps
Dip
4 Sets x 5 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Good Morning
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Barbell Ab Rollout
2 Sets x 8 Reps
Any
2
Est. 97 min
10 exercises
Barbell Clean Deadlift
6 Sets x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Military Press
6 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell JM Press
3 Sets x 12 Reps
Cable Wood Chop
2 Sets x 12 Reps
Any
1
Est. 95 min
10 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 6 Reps
facepulls
3 Sets x 12 Reps
Barbell Curl
3 Sets x 6 Reps
Stability Ball Pull-In
3 Sets x 6 Reps
