Oskars helt egen opskrift til en stærkere ryg

by

1 athletes joined

Program Description

F fjfnfnf

Program Overview

Level
Beginner
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Jan 14, 2025 09:38
Last Edited
Jan 15, 2025 10:13

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Dumbbell)

2

RPE 8

2

Chest Fly (Dumbbell)

2

RPE 8

3

Lat Pulldown (Neutral Grip)

2

RPE 8

4

Chest Supported Row (Machine)

1

RPE 8

5

Back Extension

2

RPE 8

6

Good Morning

1

-

7

Face Pull

3

RPE 8

8

Bicep Curl (EZ Bar)

3

RPE 8

9

Leg Extension

2

RPE 8

Day 1

1

Bench Press (Dumbbell)

2

RPE 9

2

Chest Fly (Dumbbell)

2

RPE 9

3

Lat Pulldown (Neutral Grip)

2

RPE 9

4

Chest Supported Row (Machine)

1

RPE 9

5

Back Extension

2

RPE 9

6

Good Morning

1

RPE 9

7

Face Pull

3

RPE 9

8

Bicep Curl (EZ Bar)

3

RPE 9

9

Leg Extension

2

RPE 9

Day 1

1

Bench Press (Dumbbell)

2

RPE 10

2

Chest Fly (Dumbbell)

2

RPE 10

3

Lat Pulldown (Neutral Grip)

2

RPE 10

4

Chest Supported Row (Machine)

1

RPE 10

5

Back Extension

2

RPE 10

6

Good Morning

1

RPE 10

7

Face Pull

3

RPE 10

8

Bicep Curl (EZ Bar)

3

RPE 10

9

Leg Extension

2

RPE 10

Day 1

1

Bench Press (Dumbbell)

2

RPE 6

2

Chest Fly (Dumbbell)

2

RPE 6

3

Lat Pulldown (Neutral Grip)

2

RPE 6

4

Chest Supported Row (Machine)

1

RPE 6

5

Back Extension

2

RPE 6

6

Good Morning

1

RPE 6

7

Face Pull

3

RPE 6

8

Bicep Curl (EZ Bar)

3

RPE 6

9

Leg Extension

2

RPE 6

Day 2

1

Lat Pulldown (Neutral Grip)

2

RPE 8

2

Seated Row (Cable)

2

RPE 8

3

Back Extension

2

RPE 8

4

Good Morning

1

RPE 8

5

Bench Press (Dumbbell)

2

RPE 8

6

Chest Fly (Dumbbell)

2

RPE 8

7

Lateral Raise (Dumbbell)

3

RPE 8

8

Tricep Pushdown (Cable)

2

RPE 8

9

Leg Extension

2

RPE 8

Day 2

1

Lat Pulldown (Neutral Grip)

2

RPE 9

2

Seated Row (Cable)

2

RPE 9

3

Back Extension

2

RPE 9

4

Good Morning

1

RPE 9

5

Bench Press (Dumbbell)

2

RPE 9

6

Chest Fly (Dumbbell)

2

RPE 9

7

Lateral Raise (Dumbbell)

3

RPE 9

8

Tricep Pushdown (Cable)

2

RPE 9

9

Leg Extension

2

RPE 9

Day 2

1

Lat Pulldown (Neutral Grip)

2

RPE 10

2

Seated Row (Cable)

2

RPE 10

3

Back Extension

2

RPE 10

4

Good Morning

1

RPE 10

5

Bench Press (Dumbbell)

2

RPE 10

6

Chest Fly (Dumbbell)

2

RPE 10

7

Lateral Raise (Dumbbell)

3

RPE 10

8

Tricep Pushdown (Cable)

2

RPE 10

9

Leg Extension

2

RPE 10

Day 2

1

Lat Pulldown (Neutral Grip)

2

RPE 6

2

Seated Row (Cable)

2

RPE 6

3

Back Extension

2

RPE 6

4

Good Morning

1

RPE 6

5

Bench Press (Dumbbell)

2

RPE 6

6

Chest Fly (Dumbbell)

2

RPE 6

7

Lateral Raise (Dumbbell)

3

RPE 6

8

Tricep Pushdown (Cable)

2

RPE 6

9

Leg Extension

2

RPE 6

Day 1

1

Bench Press (Dumbbell)

2 Sets

@8

2

Chest Fly (Dumbbell)

2 Sets

@8

3

Lat Pulldown (Neutral Grip)

2 Sets

@8

4

Chest Supported Row (Machine)

1 Set

@8

5

Back Extension

2 Sets

@8

6

Good Morning

1 Set

-

7

Face Pull

3 Sets

@8

8

Bicep Curl (EZ Bar)

3 Sets

@8

9

Leg Extension

2 Sets

@8

Day 2

1

Lat Pulldown (Neutral Grip)

2 Sets

@8

2

Seated Row (Cable)

2 Sets

@8

3

Back Extension

2 Sets

@8

4

Good Morning

1 Set

@8

5

Bench Press (Dumbbell)

2 Sets

@8

6

Chest Fly (Dumbbell)

2 Sets

@8

7

Lateral Raise (Dumbbell)

3 Sets

@8

8

Tricep Pushdown (Cable)

2 Sets

@8

9

Leg Extension

2 Sets

@8