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Training Day 01 - Brust, Ruecken, Unterarm, Bauch
Training Day 02 - Beine, Waden, Schultern, Nacken, Bauch
Training Day 03 - Bizeps, Trizeps, Nacken, Bauch
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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Hammer Grip Pull Up
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4x10 reps |
rest: 60s
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Dumbbell Fly
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4x10 reps |
rest: 60s
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Barbell Bent Over Row
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4x10 reps |
rest: 60s
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Barbell Bench Press
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4x10 reps |
rest: 60s
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Cable Rope Lat Pull Down
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4x10 reps |
rest: 60s
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Band Bench Press
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4x10 reps |
rest: 60s
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Barbell Bent Arm Pullover
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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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Cable Reverse Grip 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 1/2 Squat
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4x10 reps |
rest: 60s
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Barbell Behind The Head Military Press
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4x10 reps |
rest: 60s
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Dumbbell Squat
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4x10 reps |
rest: 60s
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Cable Rope Face Pull
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4x10 reps |
rest: 60s
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Dumbbell Reverse Flyes
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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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Cable One Arm Reverse Fly
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4x10 reps |
rest: 60s
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Barbell Standing Calf Raise
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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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Crunches
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4x29 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 5s
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Dumbbell Alternate Bicep Curl
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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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EZ Bar Seated Close Grip Concentration Curl
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4x10 reps |
rest: 60s
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Cable Reverse Grip Triceps Pushdown
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4x10 reps |
rest: 60s
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Dumbbell Alternate Lying Extension
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4x10 reps |
rest: 60s
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Barbell Curls Lying Against An Incline
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4x10 reps |
rest: 60s
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EZ Bar Seated Reverse Grip French Press
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4x10 reps |
rest: 60s
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Cable Close Grip Curl
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4x10 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Cable Kneeling Pulldown
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4x20 reps |
rest: 60s
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