top of page

FULL BODY WORKOUT PROGRAM


 

Under finner du et forslag på øvelser som trener hele kroppen per økt. Klikk på hver enkelt øvelse for å se hvordan den gjøres!


Hvis du er nybegynner så anbefales det å fokusere på teknikk de første ukene, slik at du unngår å skade deg. Deretter kan du fokusere på å bli sterkere ved å løfte litt tyngre hver uke!


MANDAG / ØKT 1

SQUATS - Heavy / 3 sets / 5-8 reps

DUMBBELL ROMANIAN DEADLIFTS - Moderate / 2 sets / 10 reps

SEATED CALF RAISE - Light / 2 sets / 15 reps

LAT PULLDOWNS - Light / 3 sets / 10-15 reps

SIDE LATERAL RAISE - Light / 3 sets / 10-15 reps

INCLINE DUMBBELL BENCH PRESS - Heavy / 3 sets / 10 reps

CABLE TRICEPS EXTENSIONS - Light / 2 sets / 12-15 reps

EZ BAR CURLS - Moderate / 2 sets / 10-12 reps


TIRSDAG / ØKT 2

LEG EXTENSIONS - Light / 3 sets / 10-15 reps

LEG CURLS - Light / 2 sets / 12-15 reps

MILITARY PRESS - Heavy / 3 sets / 5-8 reps

DUMBBELL ROWS - Heavy / 3 sets / 10 reps

LOW CABLE CROSSOVERS - Light / 3 sets / 10-15 reps

LYING TRICEPS EXTENSIONS - Moderate / 2 sets / 10-12 reps

CONCENTRATION CURLS - Light / 2 sets / 12-15 reps


ONSDAG / ØKT 3

LEG PRESS - Heavy / 3 sets / 10-12 reps

HIP THRUST - Moderate / 2 sets / 10-15 reps

STANDING CALF RAISE - Light / 2 sets / 15 reps

PULL-UP - Heavy / 3 sets / 10-15 reps

SEATED CABLE ROWS - Light / 3 sets / 10-15 reps

BENCH PRESS - Heavy / 3 sets / 5-8 reps

DUMBBELL SKULLCRUSHERS - Light / 2 sets / 12-15 reps

SEATED DUMBBELL CURLS - Moderate / 2 sets / 10-12 reps


TORSDAG / ØKT 4

DEADLIFTS - Heavy / 3 sets / 5 reps

HACK SQUATS - Moderate / 3 sets / 15 reps

SINGLE LEG CURLS - Light / 2 sets / 12-15 reps

PUSH UPS - Light / 3 sets / 15 reps

SEATED OVERHEAD DUMBBELL PRESS - Heavy / 3 sets / 10-12 reps

CLOSE GRIP BENCH PRESS - Moderate / 2 sets / 10 reps

CABLE CURLS - Light / 2 sets / 12-15 reps


FREDAG / ØKT 5 - CORE & MAGE

MOUNTAIN CLIMBER - 3 sets / 12-15 reps

LYING LEG RAISE - 3 sets / 12-15 reps

DEAD BUG - 3 sets / 10-15 reps

SIDE BRIDGE - 3 sets / 10-15 reps

PLANK WITH ARM AND LEG LIFT - 2 sets / 10-12 reps



 


HVORDAN UTFØRE ØVELSENE



SQUAT:
















DUMBBELL ROMANIAN DEADLIFT:















SEATED CALF RAISE:















LAT PULLDOWNS:















SIDE LATERAL RAISE:















INCLINE DUMBBELL BENCH PRESS:















CABLE TRICEPS EXTENSIONS:















EZ BAR CURLS:















LEG EXTENSIONS:















LEG CURLS:















MILITARY PRESS:















DUMBBELL ROWS:
















LOW CABLE CROSSOVERS:















LYING TRICEPS EXTENSIONS:















CONCENTRATION CURLS: