Hueys Team-Andro Strand-Figur 2019 ObG

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2 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Oldie but Goldie, aktuelle Challenge von Team-Andro mit ein paar zusätzlichen Übungen.

Oldie but Goldie
Beachbody 2019 Challenge from Team-Andro with editional exercises.

Day 2
Day 3
Day 1

Schultern und Arme 15 exercises, 1 hr 48 mins

Treadmill Running	0x0 reps	rest: 13s
	0x0 reps	rest: 3s
Machine Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
EZ Bar Seated Reverse Grip French Press	3x12 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Barbell Front Raise	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Dumbbell Seated Curl	3x10 reps	rest: 60s

Beine 10 exercises, 1 hr 19 mins

Treadmill Running	0x0 reps	rest: 13s
	0x0 reps	rest: 3s
Barbell Squat	3x10 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x14 reps	rest: 60s
Barbell Lunge	3x20 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 60s

Brust und Rücken 15 exercises, 1 hr 55 mins

Treadmill Running	0x0 reps	rest: 13s
	0x0 reps	rest: 3s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x20 reps	rest: 60s
Barbell Deadlift	3x12 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Push-Up	3x27 reps	rest: 60s
	3x12 reps	rest: 60s
Push-Up (Wide Hand)	3x20 reps	rest: 60s
	3x14 reps	rest: 60s
Elevated Push-Up	3x12 reps	rest: 60s