Oberkörper/ Unterkörper FitX

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Dies ist ein perfekt aufeinander abgestimmter alternierender Plan, welcher sowohl den Oberkörper als auch den Unterkörper stark beansprucht.
Egal ob Anfänger oder Fortgeschrittener.

ok1 9 exercises, 1 hr 10 mins

Barbell Bench Press	5x5 reps	rest: 90s
	4x10 reps	rest: 90s
	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
Machine Fly	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
	3x8 reps	rest: 60s

ok2 9 exercises, 1 hr 19 mins

Barbell Bench Press	5x5 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
Cable Seated Row	3x10 reps	rest: 90s
Barbell Military Press	3x8 reps	rest: 90s
Machine Fly	3x12 reps	rest: 60s
Cable Rope Face Pull	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s

uk1 8 exercises, 1 hr 3 mins

Machine Seated Leg Curl	3x12 reps	rest: 60s
Barbell Squat	5x5 reps	rest: 90s
Machine Single-Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 90s
Machine Calf Raise	4x12 reps	rest: 60s
	3x12 reps	rest: 60s

uk2 8 exercises, 1 hr 4 mins

Machine Seated Leg Curl	3x12 reps	rest: 60s
Barbell Squat	5x5 reps	rest: 90s
Machine Single-Leg Press	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 90s
Machine Seated Calf Raise	4x12 reps	rest: 60s
	3x12 reps	rest: 60s