Grundträning
General
Intermediate
Dumbbell
Plan Details
The Grundträning routine by nottan is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Pass 1: Axlar, Mage
Est. 59 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Medicine Ball Throw (Stability Ball)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Mon
Pass 2: Axlar, Mage
Est. 59 min
9 exercises
Weight Plate Front Raise
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Plank
3 Sets
Weighted Tricep Dip
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Mon
Pass 1: Axlar, Mage
Est. 59 min
9 exercises
Jackknife Sit-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Medicine Ball Throw (Stability Ball)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Wed
Pass 2: Push - Ben, Nedre rygg
Est. 0 min
0 exercises
This day is empty
Wed
Pass 1: Push - Ben, Nedre rygg
Est. 13 min
2 exercises
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Fri
Pass 2: Push - Bröst, Triceps, Mage
Est. 0 min
0 exercises
This day is empty
Fri
Pass 1: Push - Bröst, Triceps, Mage
Est. 0 min
0 exercises
This day is empty
Sun
Pass 1: Pull - Ben, Biceps, Övre rygg
Est. 0 min
0 exercises
This day is empty
Sun
Pass 2: Pull - Ben, Biceps, Övre rygg
Est. 0 min
0 exercises
This day is empty
