FASE 1 TYPE 2 (2 UGER)
Sport
Advanced
Dumbbell
Plan Details
The FASE 1 TYPE 2 (2 UGER) routine by mads12 is a 6 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
ben, læg & triceps
Est. 64 min
8 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Barbell Standing Calf Raise
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Weighted Tricep Dip
5 Sets x 6 Reps
Barbell Front Squat
4 Sets x 6 Reps
Barbell Deep Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 6 Reps
Tue
ryg, trapz & biceps
Est. 93 min
8 exercises
Barbell Deadlift
5 Sets x 6 Reps
Pull-Up
4 Sets x 99 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Elevated Row
4 Sets x 6 Reps
Barbell Shrug
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Hammer Curl
4 Sets x 6 Reps
Dumbbell Seated Hammer Curl
4 Sets x 6 Reps
Wed
skuldre, bryst & mave
Est. 62 min
8 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Weight Plate Front Raise
4 Sets x 6 Reps
Cable Rope Face Pull
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 6 Reps
Thu
ben, læg & triceps
Est. 130 min
10 exercises
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 99 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Fri
ryg, trapz & biceps
Est. 112 min
9 exercises
Pull-Up
4 Sets x 99 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Clean Deadlift
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Cable Standing Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Sat
skuldre, bryst & mave
Est. 84 min
9 exercises
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Decline Bench Leg Raise
5 Sets x 16 Reps
