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Strandfigur 2016 Woche 9-11
Cutting
Advanced
Dumbbell
Plan Details
The Strandfigur 2016 Woche 9-11 routine by Supernobbe is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Cluster & Dropsets: Cluster: z. B. 1 Set 2-2-2-2 (je 10 Sek. Pause) 2 Set 2-2-2-2 3 Set 2-2-2-2 4 Set 2-2-2-2 Dropset: z. B. 1 Set 12 2 Set 12 3 Set 12 4 Set 12, 10 Sek. Pause, weiter bis Muskelversagen, Gewicht reduzieren (20%), bis Muskelversagen, 10 Sek. Pause, weiter bis Muskelversagen, Gewicht reduzieren.... 21 Sekunden: 7 Teilwiederholungen im unteren Bereich, 7 im oberen Bereich und dann 7 über den vollen Bewegungsumfang. 15 Minuten: 15 Minuten lang beugen, so oft es geht. Nehmt ein Gewicht, das ihr ca. 15 x beugen könnt und fangt an zu beugen. Wenn ihr 1-2 Wiederholungen vor dem Muskelversagen seid, macht ihr eine kurze Pause (max. 30 s) und weiter. Das ganze bis die 15 Minuten voll sind.
Routine detail
Mon
Cardio
Est. 62 min
1 exercise
Running
1 Set
Mon
Schultern Dropsets + Supersatz
Est. 72 min
5 exercises
Smith Machine Shoulder Press
10 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
10 Sets x 12 Reps
Tue
Beine & Waden Supersatz + 15 Min.
Est. 51 min
6 exercises
Barbell Deep Squat
1 Set x 80 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Wed
Cardio
Est. 62 min
1 exercise
Running
1 Set
Thu
Rücken, Bizeps & hintere Schulter 15 Min. + Supersatz + Dropset
Est. 86 min
7 exercises
Barbell Deadlift
1 Set x 80 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Seated Row
10 Sets x 10 Reps
Barbell Curl
3 Sets x 21 Reps
Dumbbell Hammer Curl
10 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 16 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Fri
Cardio
Est. 62 min
1 exercise
Running
1 Set
Sat
Brust, Trizeps & vordere / seitliche Schulter Dropset + Supersatz
Est. 98 min
7 exercises
Barbell Bench Press
11 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
10 Sets x 12 Reps
Barbell Tricep Extension
10 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 14 Reps
Barbell Front Raise
3 Sets x 14 Reps
Sun
Cardio
Est. 62 min
1 exercise
Running
1 Set
