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Barbell Bench Press
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3x3 reps |
rest: 120s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Cable Flat Bench Fly
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3x20 reps |
rest: 30s
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Barbell Close Grip Bench Press
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2x3 reps |
rest: 120s
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EZ Bar Triceps Extension
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2x10 reps |
rest: 60s
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Cable Triceps Pushdown
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2x20 reps |
rest: 30s
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Air Bike
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3x12 reps |
rest: 60s
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Hyperextensions - Back Extensions
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3x15 reps |
rest: 60s
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Barbell Bent Over Row
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3x3 reps |
rest: 120s
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Wide Grip Lat Pulldown
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3x10 reps |
rest: 60s
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Cable Elevated Rows
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3x20 reps |
rest: 30s
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Smith Machine Shoulder Press
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2x3 reps |
rest: 120s
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SZ-Rudern stehend
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2x10 reps |
rest: 60s
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Cable Standing Deltoid Raise
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2x20 reps |
rest: 30s
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Barbell Curl
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2x3 reps |
rest: 120s
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Dumbbell Alternate Bicep Curl
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2x10 reps |
rest: 60s
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Cable Standing Biceps Curl
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2x20 reps |
rest: 30s
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Barbell Squat
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2x3 reps |
rest: 180s
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Leg Press
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2x10 reps |
rest: 90s
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Leg Extensions
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2x20 reps |
rest: 60s
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Barbell Clean Deadlift
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2x3 reps |
rest: 180s
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Lying Leg Curls
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2x10 reps |
rest: 90s
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Lying Leg Curls
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2x20 reps |
rest: 60s
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Calf Press On Leg Press
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4x12 reps |
rest: 60s
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Crunches mit erhöhten Beinen
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3x12 reps |
rest: 60s
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Hanging Leg Raise
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3x15 reps |
rest: 60s
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