Fitness Schema 3 dagen per week
A
Oefening
Squat
Barbell Bench Press
Barbell Row
Overhead Press
Dumbbell Triceps extension
(Supinated)
B
Oefening
Deadlift
Seated cable Row
Incline Dumbbell bench Press
Hanging Dumbbell Lateral raise
Calf Raise
C
Oefening
Leg press
Single Arm Dumbell Flye
Lat pulldown
Single Armed Dumbbell
Shoulder Press
Skull Crusher
Reverse Curl
Sets
3
3
3
3
3
Reps
6-10
6-10
6-10
8-12
8-12
Sets
3
3
3
3
3
Reps
6-10
6-10
6-10
15-20
8-12
Sets
3
3
3
3
Reps
8-12
12-15
8-12
8-12
3
3
12-15
12-15