kasperbroen

Mar 29th 2017

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12 ugers program

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3 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Bryst og arme uge 7+8 6 exercises, 43 mins

Barbell Bench Press	3x6 reps	rest: 120s
Barbell Incline Bench Press	3x6 reps	rest: 120s
Dip	3x8 reps	rest: 60s
Machine Fly	3x6 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Ben uge 3 til 12 9 exercises, 58 mins

Smith Machine Hack Squat	2x6 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 60s
Barbell Deadlift	4x12 reps	rest: 60s
Calf Press On Leg Press	3x15 reps	rest: 60s
Dumbbell Step-Up	3x15 reps	rest: 60s
Machine Leg Press	1x12 reps	rest: 60s
Machine Leg Press (Narrow Stance)	1x12 reps	rest: 60s
Machine Leg Press (Wide Stance)	1x12 reps	rest: 60s

Bryst og arme uge 3+4 7 exercises, 54 mins

Bryst og arme uge 5+6 7 exercises, 46 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Bryst og arme uge 9 til 12 9 exercises, 58 mins

Overkrop uge 1+2 6 exercises, 49 mins

Barbell Bench Press	4x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x8 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 60s
Barbell Shoulder Press	4x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
V-Up	4x12 reps	rest: 60s

Ryg og Skulder uge 3+4 8 exercises, 1 hr 2 mins

Pull-Up	3x12 reps	rest: 60s
Barbell Shoulder Press	3x12 reps	rest: 60s
Dumbbell Upright Row	3x12 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x12 reps	rest: 60s
Dumbbell Pullover on Stability Ball	3x12 reps	rest: 60s
Barbell Front Raise	3x12 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s

Ryg og skulder uge 5+6 7 exercises, 55 mins

Ryg og skulder uge 7+8 6 exercises, 49 mins

Ryg og skulder uge 9 til 12 7 exercises, 56 mins

Barbell Deadlift	5x6 reps	rest: 60s
Dumbbell Shoulder Press (Stability Ball)	4x8 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Dumbbell Upright Row	4x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x12 reps	rest: 60s

Underkrop uge 1+2 6 exercises, 59 mins

Barbell Squat	6x8 reps	rest: 60s
Machine Leg Curl (Prone)	6x8 reps	rest: 60s
Stability Ball Back Extension	4x10 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s
Bench Leg Raise (Supine)	4x20 reps	rest: 60s