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Kraftausdauer Training vom Rico
General
Beginner
Machine strength
Plan Details
The Kraftausdauer Training vom Rico routine by AxelF is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Brust, Rücken, Bauch
Est. 74 min
13 exercises
Running
1 Set
Barbell Bent-Over Row
3 Sets x 30,20,10 Reps
Barbell Bench Press
3 Sets x 30,20,10 Reps
Decline Crunch
3 Sets x 10 Reps
Running
1 Set
Machine Lat Pulldown
3 Sets x 30,20,10 Reps
Leverage Shoulder Press
3 Sets x 30,20,10 Reps
Decline Crunch
3 Sets x 10 Reps
Running
1 Set
Dumbbell Incline Bench Press
3 Sets x 30,20,10 Reps
Cable V Bar Pulldown
3 Sets x 30,20,10 Reps
Decline Crunch
3 Sets x 10 Reps
Running
1 Set
Wed
Beine, Schultern, Bauch
Est. 77 min
13 exercises
Running
1 Set
Smith Machine Squat
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 10 Reps
Running
1 Set
Machine Leg Curl (Prone)
3 Sets x 30,20,10 Reps
Smith Machine Shoulder Press
3 Sets x 30,20,10 Reps
Decline Crunch
3 Sets x 10 Reps
Running
1 Set
Machine Leg Extension
3 Sets x 30,20,10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 30,20,10 Reps
Decline Crunch
3 Sets x 10 Reps
Running
1 Set
Fri
Biceps, Triceps, Bauch
Est. 74 min
13 exercises
Running
1 Set
EZ Bar Curl
3 Sets x 30,20,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 30,20,10 Reps
Decline Crunch
3 Sets x 10 Reps
Running
1 Set
Cable Preacher Curl
3 Sets x 30,20,10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 30,20,10 Reps
Decline Crunch
3 Sets x 10 Reps
Running
1 Set
Dumbbell Hammer Curl
3 Sets x 30,20,10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 30,20,10 Reps
Decline Crunch
3 Sets x 10 Reps
Running
1 Set
