mads12

Feb 15th 2016

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FASE 1 TYPE 2 (2 UGER)

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5 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

ben, lÃ¦g & triceps 8 exercises, 1 hr 4 mins

Barbell Front Squat	4x6 reps	rest: 60s
Barbell Deep Squat	4x6 reps	rest: 60s
Machine Leg Press	4x6 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x6 reps	rest: 60s
Barbell Standing Calf Raise	4x6 reps	rest: 60s
Machine Seated Calf Raise	4x6 reps	rest: 60s
Weighted Tricep Dip	5x6 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x6 reps	rest: 60s

ryg, trapz & biceps 8 exercises, 1 hr 32 mins

skuldre, bryst & mave 8 exercises, 1 hr 1 min

ben, lÃ¦g & triceps 10 exercises, 2 hrs 9 mins

Machine Seated Leg Curl	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Barbell Deep Squat	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Dumbbell Lunge	4x99 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Barbell Standing Calf Raise	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Weighted Tricep Dip	4x10 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s

ryg, trapz & biceps 9 exercises, 1 hr 52 mins

skuldre, bryst & mave 9 exercises, 1 hr 24 mins

Dumbbell Bent-Over Raise	4x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x10 reps	rest: 60s
Dumbbell Front Raise	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Decline Press	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Decline Bench Leg Raise	5x16 reps	rest: 60s