Trening 09.04.2018-01.07.2018
General
Advanced
Machine strength
Plan Details
The Trening 09.04.2018-01.07.2018 routine by JamalGullberg is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Treningsplan
Routine detail
Mon
Bryst, rygg og mage
Est. 70 min
11 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Tue
Armer og skuldre
Est. 53 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Wed
Cardio
Est. 62 min
1 exercise
Field Sports
3 Sets
Thu
Bryst/rygg/mage
Est. 46 min
7 exercises
Bench Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Fri
Bein
Est. 44 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bridge
3 Sets
Cable Pull Through
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Sat
Aktiv hviledag
Est. 62 min
1 exercise
Walking
3 Sets
Sun
Hviledag
Est. 0 min
0 exercises
This day is empty
