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mirko plan 8 supersatz 2
General
Intermediate
Machine strength
Plan Details
The mirko plan 8 supersatz 2 routine by mirko084 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
brust bizeps
Est. 154 min
11 exercises
Elliptical Training
1 Set
Smith Machine Incline Bench Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
LH hammer
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Incline Bench Press
8 Sets x 13 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Treadmill Running
1 Set
Wed
ruecken trizeps
Est. 95 min
11 exercises
Elliptical Training
1 Set
Climber Pull-Up
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
8 Sets x 13 Reps
Treadmill Running
1 Set
Fri
beine schultern bauch
Est. 92 min
11 exercises
Elliptical Training
1 Set
Barbell Clean Deadlift
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Bench Leg Raise (Supine)
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Treadmill Running
1 Set
