2+2+2 syksy 2022
General
Intermediate
Machine strength
Plan Details
The 2+2+2 syksy 2022 routine by mpth is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
kaksijakoinen treeni tytöt syksy 2022
Routine detail
Day 1
yläkroppa 1 heavy
Est. 49 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 2
alakroppa 1 heavy
Est. 47 min
6 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 12 Reps
Day 3
yläkroppa 2 volyymi
Est. 60 min
7 exercises
Dumbbell Bench Press
4 Sets x 14 Reps
Machine Fly
4 Sets x 14 Reps
Cable Seated Row
4 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14 Reps
Dumbbell Seated Shoulder Press
4 Sets x 14 Reps
Dumbbell Upright Row
4 Sets x 14 Reps
Dumbbell Alternating Seated Curl
4 Sets x 14 Reps
Day 4
alakroppa 2 volyymi
Est. 44 min
5 exercises
Hack Squat
4 Sets x 14 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 14 Reps
Barbell Hip Thrust
4 Sets x 14 Reps
Machine Seated Leg Curl
4 Sets x 14 Reps
Machine Calf Press
4 Sets x 14 Reps
Day 5
yläkroppa 3 super set
Est. 53 min
7 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Plank
3 Sets
Day 6
alakroppa 3 super set
Est. 52 min
7 exercises
Dumbbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
läpiveto taljassa
4 Sets x 10 Reps
lankkukyykky kp
4 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
