Roger frequens 3
General
Beginner
Machine strength
Plan Details
The Roger frequens 3 routine by RogerS78 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
styrke dag
Est. 34 min
6 exercises
Barbell Romanian Deadlift
2 Sets x 6 Reps
Barbell Bench Press
2 Sets x 6 Reps
Chin-Up (Close Grip)
2 Sets x 6 Reps
Barbell Front Squat
2 Sets x 6 Reps
Barbell Bent-Over Row
2 Sets x 6 Reps
Barbell Shoulder Press
2 Sets x 6 Reps
Any
volum dag
Est. 40 min
9 exercises
Cable Drag Curl
5 Sets x 5 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Barbell Tricep Extension (Supine)
5 Sets x 5 Reps
Bench Push-Up
5 Sets x 5 Reps
Hack Squat
5 Sets x 5 Reps
Cable Rope Face Pull
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell One-Arm Shoulder Press
5 Sets x 5 Reps
Any
Myo dag
Est. 142 min
16 exercises
Machine Seated Leg Curl
4 Sets x 20 Reps
Dumbbell Lunge
4 Sets x 20 Reps
Back Hyperextension
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Push-Up
4 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Seated Row
4 Sets x 20 Reps
Cable Kneeling Tricep Extension
4 Sets x 20 Reps
Cable Lateral Raise
4 Sets x 20 Reps
EZ Bar Seated Curl (Close Grip)
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Cable Kneeling Tricep Extension
4 Sets x 20 Reps
Cable Lateral Raise
4 Sets x 20 Reps
EZ Bar Seated Curl (Close Grip)
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
