Transform your physique with "Ch’s træning," an 18-week program designed for serious lifters ready to push their limits. With five training days each week, you'll focus on building strength and muscle through targeted workouts that emphasize the chest, biceps, and shoulders. Each session includes a mix of compound and isolation exercises, ensuring you develop both power and definition. Equip yourself with a full gym and get ready to elevate your training to new heights!

Ch’s træning

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Preacher Curl (Dumbbell)

Seated Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Bayesian Curl

Lateral Raise (Cable)

Seated Chest Fly (cable)

Hammer Curl (Cable)

Bryst - Biceps - Skuldre

Pull-Up (Weighted)

JM Press (Smith Machine)

Barbell Row

Single Arm Tricep Extension (Cable)

Lat Pulldown

Overhead Tricep Extension (Cable)

Seated Wide-Grip Row (Cable)

Seated Row (Cable)

Ryg - Triceps

Squat (Barbell)

Leg Curl

Romanian Deadlift (Smith Machine)

Leg Extension

Hip Abductor (Machine)

Hip Adductor (Machine)

Standing Calf Raise

Cable Crunch

Leg Raise (Captain's Chair)

Ben - Mave

Bench Press (Dumbbell)

Bryst og ryg

Reverse Cable Crossover

Arme og skuldre

undefined reviews for Ch’s træning