Tjopp Tjopp ?
General
Beginner
Machine strength
Plan Details
The Tjopp Tjopp ? routine by AndreasMalmberg is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Malmbergs träning. Bra allmän för nybörjare och komma igång med, jag siktar på att hitta vikt där man klarar 10st push per omgång typ.
Routine detail
Mon
måndag
Est. 62 min
5 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Tue
Onsdag
Est. 61 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Fri
Fredag
Est. 60 min
5 exercises
Barbell Bench Press
4 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
