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Training Day 01 - Ruecken, Schulter, Unterarm, Bauch
Training Day 02 - Brust, Trizeps, Nacken, Bauch
Training Day 03 - Beine, Bizeps, Nacken, Bauch
Elliptical Training
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0x0 reps |
rest: 5s
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One Arm Dumbell Row
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4x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x10 reps |
rest: 60s
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Cable Seated Row
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4x10 reps |
rest: 60s
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Wide Grip Pulldown Behind The Neck
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4x10 reps |
rest: 60s
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Behind The Head Military Press
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4x10 reps |
rest: 60s
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Standing Low Pulley Deltoid Raise
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 60s
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Cable Up Right Row
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4x10 reps |
rest: 60s
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Seated Palms Up Dumbbell Wrist Curl
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2x10 reps |
rest: 60s
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Alternate Reach and Catch
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4x20 reps |
rest: 60s
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Rowing
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0x0 reps |
rest: 5s
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Barbell Bench Press
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4x10 reps |
rest: 60s
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Cable Cross Over
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4x10 reps |
rest: 60s
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Dumbbell Bench Press
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4x10 reps |
rest: 60s
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Mid Chest Cable Crossovers
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4x10 reps |
rest: 60s
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Cable Triceps Pushdown
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4x10 reps |
rest: 60s
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Tricep Dumbbell Kickback
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4x10 reps |
rest: 60s
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One Arm Tricep Cable Pushdown
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4x10 reps |
rest: 60s
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Triceps Pushdown V-Bar
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4x10 reps |
rest: 60s
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Seated Palms Up Dumbbell Wrist Curl
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2x10 reps |
rest: 60s
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Barbell Shrug
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2x10 reps |
rest: 60s
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Alternate Reach and Catch
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4x20 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 5s
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Barbell Full Squat
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4x10 reps |
rest: 60s
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Lying Leg Curls
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4x10 reps |
rest: 60s
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Leg Extensions
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4x10 reps |
rest: 60s
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One Leg Standing Bodyweight Calf Raise
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4x10 reps |
rest: 60s
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Barbell Curl
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4x10 reps |
rest: 60s
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Close Grip Cable Curl
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4x10 reps |
rest: 60s
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One Arm High Cable Curl
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4x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x10 reps |
rest: 60s
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Barbell Shrug
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4x10 reps |
rest: 60s
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Alternate Reach and Catch
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4x20 reps |
rest: 60s
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