Back to the Gym
General
Beginner
Barbell
Plan Details
The Back to the Gym routine by stian90 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Basic fullkroppsprogram for å komme i gang med treningen igjen. Hver dag har fokus på en hovedgruppe.
Routine detail
Day 1
Workout 1
7 exercises
Rowing
1 Set
Barbell Bench Press
5 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 2
Workout 2
7 exercises
Rowing
1 Set
Barbell Deadlift
5 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Day 3
Workout 3
7 exercises
Rowing
1 Set
Barbell Squat
5 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
