Johansson Warm and Work
General
Beginner
Barbell
Plan Details
The Johansson Warm and Work routine by drdustycolumbia is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
It is good to have a training partner to spot you for that last few reps since its principles are all about going over the limit and to do those added reps you didn't even think you could do. The spotter should barely help you and force you to get the weight up by yourself. This weight should continually be a record weight for you from week to week. Marika Johansson
Routine detail
Day 1
Workout 1
11 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 2
Workout 2
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Hanging Knee Raise
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 3
Workout 3
4 exercises
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
