Kraft Hypertrophie Adaptives Training | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Kraft Hypertrophie Adaptives Training

Shared By : Boran

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Advanced
Downloads / Views : 0 / 444

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Description

Monday

Oberkörper Kraft

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Bent Over Row	60 sec	5	3
Back		Pullups	60 sec	10	2
Back		Chin-Up	60 sec	10	2
Chest		Dumbbell Bench Press	60 sec	5	3
Triceps		Dip	60 sec	10	2
Back		Bent Arm Barbell Pullover	60 sec	10	3
Triceps		JM Press	60 sec	10	3
Biceps		EZ-Bar Curl	60 sec	10	3

Tuesday

Unterkörper Kraft

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	5	3
Upper Legs		Barbell Hack Squat	60 sec	10	2
Upper Legs		Leg Extensions	60 sec	10	2
Upper Legs		Smith Machine Stiff Legged Deadlift	60 sec	8	3
Upper Legs		Seated Leg Curl	60 sec	10	2
Lower Legs		Calf Press On Leg Press Machine	60 sec	10	3
Lower Legs		Standing Dumbbell Calf Raise	60 sec	10	2

Thursday

Rücken Schultern Hypertrophie

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Full Range Of Motion Lat Pulldown	60 sec	15	2
Back		Barbell Reverse Grip Bent Over Row	60 sec	12	3
Back		Wide-Grip Pulldown Behind The Neck	60 sec	8	3
Back		Cable Seated Row	60 sec	15	2
Back		One-Arm Dumbell Row	60 sec	20	2
Shoulders		Dumbbell Shoulder Press	60 sec	12	3
Shoulders		Barbell Up Right Row	60 sec	15	2
Shoulders		Dumbbell Lateral Raise	60 sec	20	3

Friday

Unterkörper Hypertrophie

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Speed Squat	60 sec	5	6
Upper Legs		Barbell Hack Squat	60 sec	12	3
Upper Legs		Leg Press	60 sec	15	2
Upper Legs		Leg Extensions	60 sec	20	3
Upper Legs		Seated Leg Curl	60 sec	15	2
Back		Back Extensions - Hyperextensions	60 sec	12	3
Lower Legs		Rocking Standing Calf Raise	60 sec	15	3
Lower Legs		Standing Calf Raises	60 sec	20	3

Saturday

Brust und Arme Hypertrophie

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	60 sec	12	3
Chest		Dumbbell Hammer Grip Incline Bench Press	60 sec	15	3
Chest		Cross Over With Bands	60 sec	20	2
Biceps		Preacher Curl	60 sec	12	3
Biceps		Dumbbell Concentration Curls	60 sec	15	2
Biceps		Spider Curl	60 sec	20	2
Triceps		Lying Close-Grip Barbell Triceps Press To Chin	60 sec	12	3
Triceps		Cable Triceps Pushdown	60 sec	15	2
Triceps		Cable Rope Overhead Triceps Extension	60 sec	20	2

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