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Nur Hanteln, 1. Satz Erwärmung,
Max. Gewicht, 3 Ãœbungen je Muskelgruppe
6-12 Wiederholungen
Barbell Deadlift
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3x10 reps |
rest: 30s
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Weight Plate High Front Raise
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3x10 reps |
rest: 30s
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Weight Plate Front Raise
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3x10 reps |
rest: 30s
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3x10 reps |
rest: 30s
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Dumbbell Concentration Curl
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4x12 reps |
rest: 60s
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Dumbbell Bench Press
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4x6,8,12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x6,8,12 reps |
rest: 60s
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Dumbbell Fly
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4x6,8,12 reps |
rest: 60s
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Dumbbell Pullover
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4x6,8,12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x6,8,12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x6,8,12 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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4x6,8,12 reps |
rest: 60s
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Dumbbell High Curl
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4x6,8,12 reps |
rest: 60s
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Dumbbell Incline Alternating Hammer Curl
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4x6,8,12 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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4x6,8,12 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x6,8,12 reps |
rest: 60s
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Dumbbell Incline Curl
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4x6,8,12 reps |
rest: 60s
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Dumbbell Incline Curl
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4x6,8,12 reps |
rest: 60s
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Dumbbell Bicep Curl (Supine)
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4x6,8,12 reps |
rest: 60s
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Dumbbell Bicep Curl (Supine Wide Grip)
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4x6,8,12 reps |
rest: 60s
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Dumbbell Incline Fly
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4x6,8,12 reps |
rest: 60s
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