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Fullkropp sommer

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Program Description

Styrketrening.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 30, 2024 07:54
  • Last Edited
    Aug 05, 2024 03:00
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 8
2
Nautilus Glute Drive Maskin
3
12-15 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
8
Lying Leg Raise
3
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 8
2
Nautilus Glute Drive Maskin
3
12-15 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
8
Lying Leg Raise
3
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 8
2
Nautilus Glute Drive Maskin
3
12-15 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
8
Lying Leg Raise
3
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 8
2
Nautilus Glute Drive Maskin
3
12-15 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
8
Lying Leg Raise
3
8-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
3
Glute Kickback
3 Sets
12-15 Reps
@8
4
Chest Press (Machine)
3 Sets
8-12 Reps
@8
5
Lat Pulldown
3 Sets
8-12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
7
Sit Up
3 Sets
8-20 Reps
@8
Day 3
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
3
Glute Kickback
3 Sets
12-15 Reps
@8
4
Chest Press (Machine)
3 Sets
8-12 Reps
@8
5
Lat Pulldown
3 Sets
8-12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
7
Sit Up
3 Sets
8-20 Reps
@8
Day 2
1
Hack Squat
3 Sets
12-15 Reps
@8
2
Nautilus Glute Drive Maskin
3 Sets
12-15 Reps
@8
3
Hamstring Curl
3 Sets
8-12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
5
Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
6
Seated Row (Cable)
3 Sets
8-12 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
8
Lying Leg Raise
3 Sets
8-20 Reps
@8