5 dagers splitt - Oppbygging med hensyn!
General
Beginner
Machine strength
Plan Details
The 5 dagers splitt - Oppbygging med hensyn! routine by PTOdd is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Grunn trening og fettforbrenning!
Routine detail
Mon
Bein
Est. 132 min
10 exercises
Indoor Cycling
1 Set
Cable Seated Crunch
3 Sets x 20 Reps
Machine Leg Press
5 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 25 Reps
Machine Seated Leg Curl
3 Sets x 25 Reps
Bodyweight Squat
1 Set x 100 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Indoor Cycling
1 Set
Tue
Armer
Est. 85 min
8 exercises
Indoor Cycling
1 Set
Dumbbell Seated Bicep Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 25 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Indoor Cycling
1 Set
Wed
Rygg
Est. 117 min
14 exercises
Indoor Cycling
1 Set
Cable Seated Crunch
3 Sets x 8 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 12 Reps
Cable Rope Lat Pulldown
1 Set x 20 Reps
Indoor Cycling
1 Set
Cable Reverse Crossover
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Thu
Bryst
Est. 88 min
9 exercises
Indoor Cycling
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Machine Back Extension
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Indoor Cycling
1 Set
Fri
Skuldre
Est. 77 min
7 exercises
Indoor Cycling
1 Set
Cable Seated Crunch
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Indoor Cycling
1 Set
