Trainingsplan Nummer 4

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Trainingsplan Nummer 4

Shared By : mbtraining

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 7 / 137

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Description

Day 1

Rücken

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Latissimuszug frei	60 sec	8	3
Back		Rudern Hammersmith	60 sec	12	3
Back		Rudern 1-Arm	60 sec	12	3
Back		Rudern Sling	60 sec	1	3
Back		Klimmzüge außen	60 sec	1	4
Upper Legs		Beinstrecker	60 sec	12	3
Abs		Bauchpresse	60 sec	15	3

Day 2

Brust

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Bankdrücken LH flach	60 sec	8	3
Chest		Butterfly	60 sec	12	3
Chest		Bankdrücken KH schräg	60 sec	12	3
Chest		Flyings KH	60 sec	10	3
Chest		Negative Flys Sling	60 sec	1	3
Upper Legs		Beinbeuger	60 sec	12	3

Day 3

Schulter Nacken

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Schulterdrücken KH	60 sec	12	3
Shoulders		Seitheben KH	60 sec	10	3
Shoulders		Schulterdrücken MP	60 sec	8	3
Shoulders		Nackenziehen 20kg Scheiben	60 sec	1	3
Back		Butterfly reverse Sling	60 sec	1	3
Upper Legs		Beinpresse	60 sec	12	3
Abs		Power Roller	60 sec	30	3

Day 4

Arme

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Armbeuger	60 sec	12	3
Biceps		Konzentrationscurls Hammergriff	60 sec	10	3
Biceps		Curls Sling	60 sec	1	3
Triceps		Trizepsdrücken V-Griff	60 sec	12	3
Triceps		Konzentrationstrizepsdrücken Seil	60 sec	1	3
Triceps		Stirndrücken Sling	60 sec	1	3
Forearms		Handbeuger	60 sec	20	3
Forearms		Handstrecker	60 sec	12	3
Lower Legs		Wadenpresse	60 sec	20	3

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