1Rmax und Rehahaha
General
Intermediate
Barbell
Plan Details
The 1Rmax und Rehahaha routine by TOM MY is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Get back in Frühjahr 2016
Routine detail
Day 1
1Rmax
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 3 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Day 1
Brust Trizep Schulter
Est. 47 min
7 exercises
Cable External Rotation
2 Sets x 12 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
stand low pulley deltoid raise behind
3 Sets x 8 Reps
Day 2
Yoga oder Ausdauer/Joggen
Est. 0 min
0 exercises
This day is empty
Day 2
Beine Rumpf Bauch
Est. 45 min
8 exercises
Barbell Deadlift
1 Set x 20 Reps
Machine Leg Press
3 Sets x 12 Reps
Rückenstrecker
3 Sets x 20 Reps
Smith Machine Squat
1 Set x 10 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Calf Machine Shoulder Shrug
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Day 3
Rücken Bizep Schulter
Est. 46 min
8 exercises
Chin-Up with Knee Raise
2 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
butterfly reverse
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
t bar row for back shoulder
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 4
Yoga oder Ausdauer/Joggen
Est. 0 min
0 exercises
This day is empty
