Vilmasnyaplan2023
General
Beginner
Machine strength
Plan Details
The Vilmasnyaplan2023 routine by marky marky is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Ett program för att stärka rygg och ben. Uppdelat som program 1 och 2. Dag 1 kör man program 1, dag 2 kör man prg 2. Man kör växelvis 1 och 2. Måndag 1 onsdag 2 fredag 1 måndag 2 onsdag 1 fredag 2 osv
Routine detail
Day 1
vilma dag 1
Est. 44 min
7 exercises
Walking
1 Set
Machine Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Superman
4 Sets
Day 2
Vilma dag 2
Est. 42 min
6 exercises
Walking
1 Set
Dumbbell Squat
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
