Trainingsschema
General
Beginner
Machine strength
Plan Details
The Trainingsschema routine by bassiijxd is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Hoi
Routine detail
Mon
Push (borst, schouder, triceps)
Est. 0 min
12 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 1 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Fly
4 Sets x 1 Reps
Machine Reverse Fly
4 Sets x 1 Reps
Barbell Incline Bench Press
4 Sets x 1 Reps
Dumbbell Bench Press
5 Sets x 1 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 1 Reps
Tue
Pull (rug, biceps)
Est. 0 min
9 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 1 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 1 Reps
Barbell Deadlift
5 Sets x 8 Reps
Machine Back Extension
4 Sets x 1 Reps
Wed
Benen, abs
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 1 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Hack Squat (Reverse Position)
5 Sets x 1 Reps
Thu
Borst, rug
Est. 0 min
11 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 1 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 1 Reps
Barbell Deadlift
4 Sets x 1 Reps
Dumbbell Bench Press
4 Sets x 1 Reps
Cable Cross-Over
4 Sets x 1 Reps
Fri
Schouders, armen
Est. 0 min
12 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 1 Reps
Machine Deltoid Raise
4 Sets x 1 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 1 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 1 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 1 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 1 Reps
Preacher Curl Machine
4 Sets x 1 Reps
Sat
Legs
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
