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Alternierender GK
General
Advanced
Dumbbell
Plan Details
The Alternierender GK routine by m539 is a 2 day workout plan. It is an advanced level plan to achieve general fitness goals.
Alternierender GK für 2014
Routine detail
Day 1
TE1
Est. 59 min
7 exercises
Smith Machine Squat
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 2
TE2
Est. 61 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Pull-Up
2 Sets x 12 Reps
Chin-Up with Knee Raise
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Seated Row
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
