Viveca våren 2023 1.1
Sport
Intermediate
Machine strength
Plan Details
The Viveca våren 2023 1.1 routine by pelle.pettersson.gbg is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Bröst
Est. 51 min
7 exercises
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 15,12,10,8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12,10,8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12,10,8 Reps
Dumbbell Arnold Press
3 Sets x 12,10,8 Reps
Kettlebell Goblet Squat
3 Sets x 12,10,8 Reps
Bodyweight Calf Raise
3 Sets x 15,12,10 Reps
Stability Ball Plank
3 Sets
Day 2
Rygg
Est. 52 min
8 exercises
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 10,8,6 Reps
Cable V-Bar Row
3 Sets x 12,10,8 Reps
Bodyweight Lunge
3 Sets x 10,8,6 Reps
Cable Cross-Over
3 Sets x 12,10,8 Reps
Cable Rope Face Pull
3 Sets x 12,10,8 Reps
Booty builder
3 Sets x 12,10,8 Reps
Stability Ball Crunch
3 Sets x 20,15,10 Reps
Plank
1 Set
Day 3
Axlar
Est. 58 min
8 exercises
Dumbbell Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
Barbell Spider Curl
3 Sets x 12,10,8 Reps
Push-Up
3 Sets x 12,10,8 Reps
Machine Back Extension
3 Sets x 15,12,10 Reps
Cable Hip Abduction
3 Sets x 12,10,8 Reps
Stability Ball Pull-In
3 Sets x 12,10,8 Reps
Day 4
Ben
Est. 54 min
7 exercises
Power sled push
4 Sets x 20 Reps
Barbell Front Squat
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Kettlebell swing
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 12,10,8 Reps
Cable Rope Face Pull
3 Sets x 12,10,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15,12,10 Reps
