Standard workout
General
Intermediate
Machine strength
Plan Details
The Standard workout routine by NikolajBrun is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest Triceps
Est. 56 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Day 2
Skulder, Underarm og Mave
Est. 50 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Day 3
Ryg, Biceps
Est. 58 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Day 4
Legs og Mave
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
