Big and Strong - Kill Your Weak Points Woche 15-20
Supernobbe avatar Supernobbe
Nov 16th 2015
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Big and Strong - Kill Your Weak Points Woche 15-20

DOWNLOADS/VIEWS: 3/740
RATING: 32 (FROM 2 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Focus: Schulter

Clustersätze
1 Sek. Spitzenkontraktion
kein Lockout
Deadstop

Was wann gemacht wird steht jeweils in den Notizen

Beine & Waden  6 exercises, 1 hr 8 mins
Barbell Deep Squat exercise demonstration
Barbell Deep Squat

10x5 reps

rest: 45s audio icon
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Machine Leg Press exercise demonstration
Machine Leg Press

6x10 reps

rest: 60s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

5x14 reps

rest: 60s audio icon
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Machine Seated Leg Curl exercise demonstration
Machine Seated Leg Curl

5x14 reps

rest: 60s audio icon
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Machine Calf Raise exercise demonstration
Machine Calf Raise

5x10 reps

rest: 60s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

3x20 reps

rest: 60s audio icon
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Rücken, Bizeps, hintere Schulter  7 exercises, 1 hr 21 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

10x5 reps

rest: 45s audio icon
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Machine Lat Pulldown exercise demonstration
Machine Lat Pulldown

6x10 reps

rest: 60s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

5x10 reps

rest: 60s audio icon
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Barbell Curl exercise demonstration
Barbell Curl

5x10 reps

rest: 60s audio icon
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Machine Hammer Curl exercise demonstration
Machine Hammer Curl

5x12 reps

rest: 60s audio icon
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Machine Reverse Fly exercise demonstration
Machine Reverse Fly

5x16 reps

rest: 60s audio icon
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Dumbbell Shoulder Shrug exercise demonstration
Dumbbell Shoulder Shrug

5x12 reps

rest: 60s audio icon
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Brust, Trizeps, seitliche und vordere Schulter  7 exercises, 1 hr 11 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

10x5 reps

rest: 45s audio icon
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Dumbbell Incline Bench Press exercise demonstration
Dumbbell Incline Bench Press

6x10 reps

rest: 60s audio icon
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Dumbbell Fly exercise demonstration
Dumbbell Fly

5x12 reps

rest: 60s audio icon
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Barbell Tricep Extension exercise demonstration
Barbell Tricep Extension

3x10 reps

rest: 60s audio icon
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Weighted Tricep Dip exercise demonstration
Weighted Tricep Dip

3x12 reps

rest: 60s audio icon
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Cable One-Arm Lateral Raise exercise demonstration
Cable One-Arm Lateral Raise

3x14 reps

rest: 60s audio icon
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Barbell Front Raise exercise demonstration
Barbell Front Raise

3x14 reps

rest: 60s audio icon
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