Nybörjare NIVÅ 1

4 veckors program

NYBÖRJARE NIVÅ 1

Träningsöversikt

Träningsbeskrivning

.
EXERCISE
.
……………………………………………..
1.
Lats Pull-Down
2.
Cabel row
3.
One-Arm Dumbbell Row (1)
4.
Dips on Bench
5.
Tricep pushdown
6.
Plank
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
10-12
3
10-12
3
10-12
3
10-12
3
Max
3
Max
3
Max
3
Max
2
12
2
12
2
12
2
12
3
60-90
3
60-90
3
60-90
3
60-90

.
EXERCISE
.
……………………………………………..
1.
Leg press
2.
Walking lunges
3.
Leg-curl
4.
Seated Dumbbell Press (1)
5.
Push-ups or bench-Push-ups
6.
Face-pull
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
12-15
3
12-15
3
12-15
3
12-15
3
16
3
16
3
16
3
16
3
12
3
12
3
12
3
12
3
12
3
12
3
12
3
12
3
Max
3
Max
3
Max
3
Max
3
12
3
12
3
12
3
12

PERIODIZATION BODYBUILDING 1

NYBÖRJARE NIVÅ 2​

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