Lientje ??
General
Intermediate
Machine strength
Plan Details
The Lientje ?? routine by nielskstrs is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
Glutes
Est. 0 min
9 exercises
Barbell Squat
2 Sets x 12 Reps
Barbell Hip Thrust
6 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 24 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Step Machine
1 Set
Walking
1 Set
Tue
Back
Est. 0 min
8 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 24 Reps
Machine Seated Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Rowing
1 Set
Stationary Bike
1 Set
Wed
Quads
Est. 0 min
8 exercises
Machine Leg Press
5 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 24 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 24 Reps
Step Machine
1 Set
Walking
1 Set
Thu
Push
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Walking
1 Set
Fri
Glutes
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 24 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Step Machine
1 Set
Walking
1 Set
