fyrstikkprogrammet

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

1 10 exercises, 1 hr 34 mins

Barbell Squat	6x5 reps	rest: 200s
Barbell Romanian Deadlift	4x8 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s
Barbell Bench Press	5x5 reps	rest: 200s
Dumbbell Seated Arnold Press	3x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x6 reps	rest: 20s
Cable Rear Pulldown (Wide Grip)	3x6 reps	rest: 60s
	3x12 reps	rest: 20s
Barbell Curl	3x6 reps	rest: 60s
Stability Ball Pull-In	3x6 reps	rest: 60s

2 10 exercises, 1 hr 36 mins

Barbell Clean Deadlift	6x5 reps	rest: 200s
Machine Leg Press	3x12 reps	rest: 20s
Machine Leg Curl (Prone)	3x8 reps	rest: 20s
Chin-Up	3x5 reps	rest: 120s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 20s
Barbell Military Press	6x5 reps	rest: 160s
Dumbbell Incline Bench Press	3x8 reps	rest: 120s
Dumbbell Incline Fly	3x8 reps	rest: 20s
Barbell JM Press	3x12 reps	rest: 20s
Cable Wood Chop	2x12 reps	rest: 120s

3 10 exercises, 1 hr 37 mins