base v1
General
Intermediate
Dumbbell
Plan Details
The base v1 routine by kiff is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Tue
OVERKROPP
Est. 70 min
12 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Chins (ingen vikt)
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Smith Machine Bench Press - bygymmet
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Inverted Row
3 Sets x 15 Reps
armhavning mot stang
3 Sets x 20 Reps
Cable One-Arm Bicep Curl
1 Set x 6 Reps
Cable One-Arm Tricep Pushdown
1 Set x 6 Reps
Thu
UNDERKROPP
Est. 61 min
10 exercises
Barbell Squat
3 Sets x 6 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Benpress Bygymmet
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Bygymmet magmaskin
3 Sets x 8 Reps
Rysk twist
3 Sets x 10 Reps
Sat
OVERKROPP
Est. 68 min
12 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Smith Machine Bench Press - bygymmet
3 Sets x 6 Reps
Lutande hantellyft aat sidan
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Inverted Row
3 Sets x 15 Reps
armhavning mot stang
3 Sets x 20 Reps
Dumbbell One-Arm Preacher Curl
1 Set x 6 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 6 Reps
Sun
UNDERKROPP
Est. 58 min
10 exercises
Barbell Front Squat
3 Sets x 6 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Benpress Bygymmet
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Bygymmet magmaskin
3 Sets x 6 Reps
Rysk twist
3 Sets x 10 Reps
