Team-Andro Strand-Figur 2019 ObG
Sport
Advanced
Barbell
Plan Details
The Team-Andro Strand-Figur 2019 ObG routine by hueyteam is a 3 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Oldie but Goldie, aktuelle Challenge von Team-Andro
Routine detail
Day 1
Schultern und Arme
Est. 94 min
14 exercises
Stretch
1 Set
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Day 2
Beine
Est. 65 min
9 exercises
Stretch
1 Set
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Barbell Lunge
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Day 3
Brust und Rücken
Est. 101 min
14 exercises
Stretch
1 Set
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 27 Reps
Push up with standup
3 Sets x 12 Reps
Push-Up (Wide Hand)
3 Sets x 20 Reps
Push up spiderman
3 Sets x 14 Reps
Elevated Push-Up
3 Sets x 12 Reps
