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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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Barbell Deadlift
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4x10 reps |
rest: 60s
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Close Grip Reverse Lat Pull Down
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4x10 reps |
rest: 60s
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Incline Bench Two Arm Dumbbell Row
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4x10 reps |
rest: 60s
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Reverse Grip Lat Pull Down
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4x10 reps |
rest: 60s
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Alternate Seated Arnold Press
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4x10 reps |
rest: 60s
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Cable Reverse Fly
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4x10 reps |
rest: 60s
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Cable Incline Pullover
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4x10 reps |
rest: 60s
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Alternate Standing Dumbbell Lateral Raise
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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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Seated Dumbbell Palms-Down Wrist Curl
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3x10 reps |
rest: 60s
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Air Bike
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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 Incline Bench Press
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4x10 reps |
rest: 60s
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Cable Lower Chest Raise
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4x10 reps |
rest: 60s
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Palms In Dumbbell Bench Press
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4x10 reps |
rest: 60s
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Reverse Grip Decline Bench Press
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4x10 reps |
rest: 60s
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Cable Kneeling Concentration Triceps Extension
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4x10 reps |
rest: 60s
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Dumbbell Lying Triceps Extension
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4x10 reps |
rest: 60s
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Barbell Close Grip Bench Press
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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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Barbell Shrug
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3x10 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 Hack 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 Seated Dumbbell Calf Raise
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4x10 reps |
rest: 60s
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Drag Curl
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4x10 reps |
rest: 60s
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Dumbbell Prone Incline Biceps Curl
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4x10 reps |
rest: 60s
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Cable Lying Close Grip Biceps Curl
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4x10 reps |
rest: 60s
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Dumbbell One Arm Zottman Preacher Curl
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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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Barbell Shrug
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4x10 reps |
rest: 60s
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Boat Pose
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4x20 reps |
rest: 60s
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