Nybörjare NIVÅ 1

4 veckors program

NYBÖRJARE NIVÅ 1

Träningsöversikt

Träningsbeskrivning

.EXERCISE .……………………………………………..1.Lats Pull-Down2.Cabel row3.One-Arm Dumbbell Row (1)4.Dips on Bench5.Tricep pushdown 6.Plank WEEK 1WEEK 2WEEK 3WEEK 4 SETSREPSSETSREPSSETSREPSSETSREPS312-15312-15312-15312-15312-15312-15312-15312-15310-12310-12310-12310-123Max3Max3Max3Max212212212212360-90 360-90 360-90 360-90 (1) (10-12 reps on each side)
.EXERCISE .……………………………………………..1.Leg press2.Walking lunges3.Leg-curl4.Seated Dumbbell Press (1)5.Push-ups or bench-Push-ups 6.Face-pull WEEK 1WEEK 2WEEK 3WEEK 4 SETSREPSSETSREPSSETSREPSSETSREPS312-15312-15312-15312-153163163163163123123123123123123123123Max3Max3Max3Max312 312 312312 (1) (shoulders)

PERIODIZATION BODYBUILDING 1

NYBÖRJARE NIVÅ 2​

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