PT Program (HannaJ v1.0)
General
Intermediate
Machine strength
Plan Details
The PT Program (HannaJ v1.0) routine by granander is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Det första programmet jag fick när jag började träna med PT.
Routine detail
Day 1
Rygg & Biceps
Est. 59 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Barbell Curl
2 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Pullover Cruch
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Day 2
Ben & Mage
Est. 61 min
9 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Single-Leg Press
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Side Plank with Rotation
3 Sets x 8 Reps
Weighted Crunch
2 Sets x 12 Reps
Day 3
Bröst, Axlar & Triceps
Est. 60 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dip
4 Sets x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
