T&J
General
Advanced
Barbell
Plan Details
The T&J routine by mr.hilland is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Overkropp
Est. 59 min
8 exercises
Chin-Up (Close Grip)
2 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 6 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Tricep Push-Up
3 Sets x 10 Reps
Wed
Rygg, skuldre
Est. 68 min
9 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Fri
Bein
Est. 40 min
5 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Sat
Bryst, armer
Est. 61 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Reverse Spider Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
