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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Barbell Bench Press
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5x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x10 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x10 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Rear Delt Row
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3x10 reps |
rest: 60s
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Pull-Up
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3x10 reps |
rest: 60s
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Machine Reverse Fly
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Cable Dual Overhead Curl
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3x10 reps |
rest: 60s
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3x20 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Crunch
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3x10 reps |
rest: 60s
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Hanging Knee Raise
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3x10 reps |
rest: 60s
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Barbell Squat
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5x8 reps |
rest: 60s
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Barbell Calf Raise
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Front Raise
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Barbell Skull Crusher (Reverse Grip)
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Machine Lat Pulldown
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Cable V Bar Pulldown
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Barbell Preacher Curl
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3x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x10 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x10 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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