Barbell Bench Press

3 Sets x 3 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Cable Flat Bench Fly

3 Sets x 20 Reps

Barbell Bench Press (Close Grip)

2 Sets x 3 Reps

EZ Bar Tricep Extension

2 Sets x 10 Reps

Cable Shoulder Extension

2 Sets x 20 Reps

Air Bike

3 Sets x 12 Reps

Back Hyperextension

3 Sets x 15 Reps

Barbell Squat

2 Sets x 3 Reps

Machine Leg Press

2 Sets x 10 Reps

Machine Leg Extension

2 Sets x 20 Reps

Barbell Clean Deadlift

2 Sets x 3 Reps

Machine Leg Curl (Prone)

2 Sets x 10 Reps

Machine Leg Curl (Prone)

2 Sets x 20 Reps

Calf Press On Leg Press

4 Sets x 12 Reps

Crunches mit erhöhten Beinen

3 Sets x 12 Reps

Hanging Leg Raise

3 Sets x 15 Reps

Barbell Bent-Over Row

3 Sets x 3 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Elevated Row

3 Sets x 20 Reps

Smith Machine Shoulder Press

2 Sets x 3 Reps

SZ-Rudern stehend

2 Sets x 10 Reps

Cable Deltoid Raise

2 Sets x 20 Reps

Barbell Curl

2 Sets x 3 Reps

Dumbbell Alternating Bicep Curl

2 Sets x 10 Reps

Cable Bicep Curl

2 Sets x 20 Reps