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Routine Builder
oppkjøring
Created by
Marte Wæge
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Ben 1
Day 1
Squat (Barbell)
9 sets
Bulgarian Split Squat
3 sets
Leg Extension (Machine)
3 sets
Back Extension (Weighted Hyperextension)
3 sets
push ish
Day 2
Bench Press (Barbell)
9 sets
Standing Cable Fly
4 sets
Standing Military Press (Barbell)
5 sets
Shoulder Press (Dumbbell)
4 sets
Triceps Rope Pushdown
3 sets
Single Arm Triceps Pushdown (Cable)
2 sets
Cable One Arm Biceps Curl
3 sets
Lateral Raise (Dumbbell)
2 sets
mark med pump
Day 3
Deadlift (Barbell)
8 sets
Romanian Deadlift (Barbell)
4 sets
Back Extension (Weighted Hyperextension)
3 sets
Seated Leg Curl (Machine)
4 sets
Shoulder Press (Dumbbell)
4 sets
Single Arm Lateral Raise (Cable)
3 sets
Cable One Arm Biceps Curl
3 sets
Rest Day
benk + pump
Day 5
Bench Press (Barbell)
8 sets
Seated Cable Row - V Grip (Cable)
3 sets
Single Arm Cable Row
3 sets
Face Pull
4 sets
Seated Incline Curl
2 sets
Bicep Curl (Cable)
2 sets
Rest Day
