Roger frequens 3

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Myo dag 16 exercises, 2 hrs 21 mins

Machine Seated Leg Curl	4x20 reps	rest: 10s
Dumbbell Lunge	4x20 reps	rest: 10s
Back Hyperextension	4x20 reps	rest: 10s
Machine Leg Extension	4x20 reps	rest: 10s
Push-Up	4x20 reps	rest: 10s
Cable Front Lat Pulldown (Close Grip)	4x20 reps	rest: 10s
Machine Fly	4x20 reps	rest: 10s
Machine Seated Row	4x20 reps	rest: 10s
Cable Kneeling Tricep Extension	4x20 reps	rest: 10s
Cable Lateral Raise	4x20 reps	rest: 10s
EZ Bar Seated Curl (Close Grip)	4x20 reps	rest: 10s
Cable Rope Face Pull	4x20 reps	rest: 10s
Cable Kneeling Tricep Extension	4x20 reps	rest: 10s
Cable Lateral Raise	4x20 reps	rest: 10s
EZ Bar Seated Curl (Close Grip)	4x20 reps	rest: 10s
Cable Rope Face Pull	4x20 reps	rest: 10s

styrke dag 6 exercises, 33 mins

volum dag 9 exercises, 39 mins

Bench Push-Up	5x5 reps	rest: 10s
Cable Rope Face Pull	5x5 reps	rest: 10s
Dumbbell One-Arm Shoulder Press	5x5 reps	rest: 10s
Machine Lat Pulldown (Reverse Grip)	5x5 reps	rest: 10s
Machine Seated Leg Curl	5x5 reps	rest: 10s
Hack Squat	5x5 reps	rest: 10s
Dumbbell Lateral Raise	5x5 reps	rest: 10s
Cable Drag Curl	5x5 reps	rest: 10s
Barbell Tricep Extension (Supine)	5x5 reps	rest: 10s