POWER TRAINING SEPT DECEMBER - JEFIT

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POWER TRAINING SEPT DECEMBER - JEFIT

POWER TRAINING SEPT DECEMBER banner

POWER TRAINING SEPT DECEMBER

General

Intermediate

Barbell

Plan Details

The POWER TRAINING SEPT DECEMBER routine by PeterCrespi is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Kracht trainen van September tot Eind December.

Routine detail

Day 1

A BORST BICEPS TRICEPS BOVENBENEN

Est. 100 min

13 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 6 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 6 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 6 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 6 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 6 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 6 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 6 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

4 Sets x 6 Reps

Dip Demonstration

Dip

4 Sets x 6 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 6 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 6 Reps

Day 2

A RUG BUIK KUITEN SCHOUDERS

Est. 141 min

17 exercises

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 6 Reps

Cable Rope Pull-Up Demonstration

Cable Rope Pull-Up

4 Sets x 6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 6 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 6 Reps

Frog Sit-Up Demonstration

Frog Sit-Up

4 Sets x 6 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 6 Reps

Barbell Seated Twist Demonstration

Barbell Seated Twist

4 Sets x 6 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 6 Reps

Barbell Rocking Standing Calf Raise Demonstration

Barbell Rocking Standing Calf Raise

4 Sets x 6 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 6 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

4 Sets x 6 Reps

Barbell Push Press Behind the Neck Demonstration

Barbell Push Press Behind the Neck

4 Sets x 6 Reps

Dumbbell Shoulder Abduction Demonstration

Dumbbell Shoulder Abduction

4 Sets x 6 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 6 Reps

Dumbbell Seated Dublin Press Demonstration

Dumbbell Seated Dublin Press

4 Sets x 6 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 6 Reps

Day 3

B BORST BICEPS TRICEPS BOVENBENEN

Est. 99 min

13 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 6 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

4 Sets x 6 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 6 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 6 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 6 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 6 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 6 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 6 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 6 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 6 Reps

Day 4

B RUG BUIK KUITEN SCHOUDERS

Est. 93 min

13 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 6 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 6 Reps

Smith Machine Good Morning Demonstration

Smith Machine Good Morning

4 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 6 Reps

Frog Sit-Up Demonstration

Frog Sit-Up

4 Sets x 6 Reps

Barbell Seated Twist Demonstration

Barbell Seated Twist

4 Sets x 6 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 6 Reps

Barbell Rocking Standing Calf Raise Demonstration

Barbell Rocking Standing Calf Raise

4 Sets x 6 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

4 Sets x 6 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 6 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 6 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 6 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 6 Reps

Day 5

BUIK VOORARMEN

Est. 43 min

6 exercises

Frog Sit-Up Demonstration

Frog Sit-Up

4 Sets x 6 Reps

Barbell Seated Twist Demonstration

Barbell Seated Twist

4 Sets x 6 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 6 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

4 Sets x 6 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

4 Sets x 6 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 6 Reps