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2-splitt-program med variasjon
General
Intermediate
Machine strength
Plan Details
The 2-splitt-program med variasjon routine by jafoss is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
ferdig laget
Routine detail
Mon
Dag 1
Est. 68 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Push Press
4 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Tue
Dag 2
Est. 61 min
8 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Plank
3 Sets
Decline Bench Weighted Twist
3 Sets x 15 Reps
Wed
Dag 3
Est. 61 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Flat Bench Fly
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Thu
Dag 4
Est. 60 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Front Squat
4 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Side Plank
3 Sets x 8 Reps
Plank
3 Sets
