tension
General
Beginner
Machine strength
Plan Details
The tension routine by pingway is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Hele
Est. 49 min
12 exercises
Parallel Bar Leg Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
Hjemme
Est. 29 min
10 exercises
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Bridge
3 Sets
Oblique Crunch
3 Sets x 8 Reps
Leg Slide
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Alternating Reach and Catch
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Any
Underkropp
Est. 35 min
8 exercises
Parallel Bar Leg Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Any
Overkropp
Est. 34 min
9 exercises
Parallel Bar Leg Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
