Þetta er ekkert mál fyrir Jón Páll!

Hot Daniel

Embark on an 11-week journey with "Þetta er ekkert mál fyrir Jón Páll!" designed for dedicated lifters ready to push their limits. This 6-day-a-week program focuses on compound movements, including high bar squats, bench presses, and deadlifts, ensuring a comprehensive strength-building experience. With a structured approach that emphasizes progressive overload, you'll build muscle and enhance your overall performance. Get ready to transform your physique and unleash your inner strength!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

High Bar Squat (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Squat 

Bench Press (Barbell)

Overhead Press (Barbell)

Dip (Weighted)

Skull Crusher (Barbell)

Bench

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Pull-Up (Neutral Grip, Weighted)

Hanging Leg Raise

Back and Biceps

Deadlift (Barbell)

Good Morning

Reverse Lunge (Barbell)

Back Extension (Weighted)

Bench Press (Paused)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Barbell)

Single Arm Overhead Tricep Extension

Lat Pulldown

Single Arm Row (Cable)

Rear Delt Fly (Machine)

Upright Row (Barbell)

Decline Sit Up (Bodyweight)

Deload Bench

Deload Back and Biceps

Max Squat 

Max Bench

Max Deadlift

1 reviews for Þetta er ekkert mál fyrir Jón Páll!

Hot Daniel