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
4 Sets x 6 Reps
Dumbbell Pullover
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Dumbbell Hammer Curl
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Barbell Tricep Extension
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Barbell Squat
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Day 2
A RUG BUIK KUITEN SCHOUDERS
Est. 141 min
17 exercises
Cable Elevated Row
4 Sets x 6 Reps
Cable Rope Pull-Up
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Frog Sit-Up
4 Sets x 6 Reps
Hanging Knee Raise
4 Sets x 6 Reps
Barbell Seated Twist
4 Sets x 6 Reps
Machine Ab Crunch
4 Sets x 6 Reps
Barbell Rocking Standing Calf Raise
4 Sets x 6 Reps
Machine Calf Press
4 Sets x 6 Reps
Barbell Seated Calf Raise
4 Sets x 6 Reps
Barbell Push Press Behind the Neck
4 Sets x 6 Reps
Dumbbell Shoulder Abduction
4 Sets x 6 Reps
Dumbbell Front Raise
4 Sets x 6 Reps
Dumbbell Seated Dublin Press
4 Sets x 6 Reps
Dumbbell Reverse Fly
4 Sets x 6 Reps
Day 3
B BORST BICEPS TRICEPS BOVENBENEN
Est. 99 min
13 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Decline Fly
4 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Alternating Incline Curl
4 Sets x 6 Reps
Preacher Curl Machine
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 6 Reps
Barbell Squat
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
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
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Smith Machine Good Morning
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Frog Sit-Up
4 Sets x 6 Reps
Barbell Seated Twist
4 Sets x 6 Reps
Machine Ab Crunch
4 Sets x 6 Reps
Barbell Rocking Standing Calf Raise
4 Sets x 6 Reps
Barbell Seated Calf Raise
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Dumbbell Front Raise
4 Sets x 6 Reps
Barbell Upright Row
4 Sets x 6 Reps
Day 5
BUIK VOORARMEN
Est. 43 min
6 exercises
Frog Sit-Up
4 Sets x 6 Reps
Barbell Seated Twist
4 Sets x 6 Reps
Machine Ab Crunch
4 Sets x 6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 6 Reps
Barbell Reverse Curl
4 Sets x 6 Reps
