Fitness is wellness.
Prioritér din krop og dit sind med nøglen til vitalitet—fitness. Tag kontrol over dit velvære, gør motion til en daglig rutine, og oplev glæden ved en sundere og gladere version af dig selv.
Disse træningsprogrammer kan bruges af både mænd og kvinder.
Lad os blive sunde og stærke sammen!
Push, Pull & Leg
Push day 1 (Mandag)
Dumbell press - 10x5
Cable incline flyes - 15x4
Overhead barbell press - 12x3
Dumbell lateral raises - 15x4
Tricep exstension - 15x3
Pull day 1 (Tirsdag)
Bend over barbell-row - 10x5
Lat pulldown - 12x3
Dumbell row - 10x3
Face pull - 15x3
Hammer curls - 12x3
Preacher curls - 15x2
Leg day 1 (Onsdag)
Squat - 10x4
Stiff-legged deadlift - 12x3
Split squat - 12x3
Leg curl - 15x3
Standing calf raises - 20x3
Core work - 3 sets
Push day 2 (Torsdag)
Incline dumbell press - 12x3
Dips - 15x3
Cable flyers - 15x3
Upright rows - 12x3
Dumbell front raises - 12x3
Triceps pressdown - 15x3
Pull day 2 (Fredag)
Pull ups - Max reps x 4
Neutral grip pull ups - Max reps x 3
Seated wide grip rows - 10x3
Seated close grip rows - 12x3
Rear delt fly - 15x3
Shrugs - 15x3
Bicep curls - 20x3
Leg day 2 (Lørdag)
Deadlifts - 8x4
Hip thrusts - 12x3
Walking lunges - 24x3
Leg exstensions - 12x3
Seated calf raises - 20x3
Core work - 3 sets
Rest day (Søndag)
Upper / Lower
Upper 1 (Mandag)
Bench press - 10x3
Barbell bent over row - 10x3
Seated dumbbell shoulder press -12x3
Cable chest flyes - 15x2
Bicep curls - 15x2
Triceps exstension - 15x2
Face pulls - 15x3
Lower 1 (Tirsdag)
Back Squats - 10x3
Glute Ham Raises - 12x3
Alternating Forward Lunges - 12x3
Lying Hamstring Curls - 15x3
Standing Smith Machine Calf Raises - 12x3
Restday (Onsdag)
If you want you could go on a easy jog or a nice walk. To keep your blood flowing and metabolism in action
Upper 2 (Torsdag)
Pull Ups - 10x3
Incline Dumbbell Bench Press - 10x3
Standing Barbell Push Press - 12x3
Cable Lat Pullovers - 12x3
Bodyweight Push-ups - 20x3
EZ-bar Bicep Curl - 15x3
Dumbbell Tricep Kickbacks - 12x3
Lower 2 (Fredag)
Leg Press - 10x3
Romanian Deadlift - 8x3
Unilateral Dumbbell Shrug - 15x3
Leg Extensions - 12x3
Seated Machine Calf Raises - 15x4
Hanging Leg Raises - 15x20
Restday (Lørdag)
Rest day (Søndag)
Full body workout
Full body 1 (Mandag)
Squats - 8x3
Bench Press - 8x3
Seated Cable Rows - 10x3
Dumbbell Shoulder Press - 10x3
Lat Pull-Downs - 10x3
Leg Curls - 10x3
Triceps Pushdowns - 15x3
Biceps Curls - 15x3
Rest day (Tirsdag)
Full body 2 (Onsdag)
Romanian Deadlift - 8x3
Pull-Ups or Lat Pull-Downs - 8x3
Incline Dumbbell Press - 10x3
Chest Supported Rows - 10x3
Leg Press - 12x3
Lateral Raises - 15x3
Face Pulls - 15x3
Standing Calf Raises - 10x3
Full body 2 (Torsdag)
Romanian Deadlift - 8x3
Pull-Ups or Lat Pull-Downs - 8x3
Incline Dumbbell Press - 10x3
Chest Supported Rows - 10x3
Leg Press - 12x3
Lateral Raises - 15x3
Face Pulls - 15x3
Standing Calf Raises - 10x3
Rest day (Fredag)
Full body 2 (Lørdag)
Romanian Deadlift - 8x3
Pull-Ups or Lat Pull-Downs - 8x3
Incline Dumbbell Press - 10x3
Chest Supported Rows - 10x3
Leg Press - 12x3
Lateral Raises - 15x3
Face Pulls - 15x3
Standing Calf Raises - 10x3
Rest day (Søndag)
Nøgle faktorer.
Fokuser på at udføre hver gentagelse langsomt og bevidst. Undgå at skynde dig igennem øvelserne og prioriter korrekt teknik – Teknikken er nøglen.