Strandfigur 2016 Woche 5-7
Cutting
Advanced
Machine strength
Plan Details
The Strandfigur 2016 Woche 5-7 routine by Supernobbe is a 4 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....
Routine detail
Mon
Schultern Cluster+Dropsets
Est. 47 min
5 exercises
Smith Machine Shoulder Press
4 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
4 Sets x 12 Reps
Tue
Beine & Waden Cluster & Dropsets
Est. 59 min
6 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 14 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Thu
Rücken, Bizeps & hintere Schulter Cluster & Dropsets
Est. 56 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 16 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Sat
Brust, Trizeps & vordere / seitliche Schulter Cluster & Dropsets
Est. 58 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 14 Reps
Barbell Front Raise
3 Sets x 14 Reps
