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Programm zum schnellen Aufbau des Oberkörpers.
Erster und dritter Tag schwere Übungen für Brust, Rücken und Schulter.
Außerdem werden Arme inkl. Unterarme trainiert.
Zweiter und vierter Tag 100er für Brust, Rücken und Schulter und mittelschwere Übungen für Bauch und Beine.
Es folgt ein Tag zum Training des Untergrätenmuskels, des großen Rundmuskels und des Trapezmuskels für einen gesunden Rücken.
Barbell Bench Press
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6x10 reps |
rest: 90s
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Dumbbell Palms In Bench Press
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2x30 reps |
rest: 90s
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Dip nur Wiederholungen
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3x10 reps |
rest: 90s
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Dumbbell Alternate Seated Curl
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3x12 reps |
rest: 90s
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Dumbbell Alternate Seated Hammer Curl
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3x12 reps |
rest: 60s
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Dumbbell Lying Supine Two Arm Triceps Extension
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3x12 reps |
rest: 90s
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Dumbbell Tricep Kickback
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3x12 reps |
rest: 60s
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Barbell Palms Down Wrist Curl Over A Bench
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3x20 reps |
rest: 90s
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Barbell Reverse Wrist Curl Over Bench
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3x20 reps |
rest: 90s
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Dumbbell Bent Over Reverse Fly
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4x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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Leverage Machine High Row
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4x10 reps |
rest: 60s
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Leverage Machine Iso Row
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3x12 reps |
rest: 60s
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100er Brust am Kabelzug
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1x100 reps |
rest: 60s
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100er Rücken an Kabelzug (Pullover)
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1x100 reps |
rest: 60s
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100er Schultern an Kabelzug (Reverse Fly)
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1x100 reps |
rest: 60s
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Barbell Deadlift
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3x10 reps |
rest: 90s
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Barbell Squat
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3x10 reps |
rest: 90s
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Bodyweight Standing Calf Raise
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3x20 reps |
rest: 60s
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Crunches
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3x35 reps |
rest: 60s
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Hanging Leg Raise
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3x15 reps |
rest: 60s
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Barbell Incline Bench Press
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6x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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2x30 reps |
rest: 60s
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Dumbbell Bent Over Reverse Fly
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3x10 reps |
rest: 60s
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Dumbbell Front Raise
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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Dumbbell Incline Hammer Curls
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3x12 reps |
rest: 60s
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Dumbbell Lying Supine Two Arm Triceps Extension
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3x12 reps |
rest: 60s
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Dumbbell Tricep Kickback
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3x12 reps |
rest: 60s
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Barbell Palms Down Wrist Curl Over A Bench
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3x20 reps |
rest: 90s
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Barbell Reverse Wrist Curl Over Bench
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3x20 reps |
rest: 90s
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Leverage Machine High Row
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4x10 reps |
rest: 60s
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Leverage Machine Iso Row
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3x12 reps |
rest: 60s
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100er Brust am Kabelzug
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1x100 reps |
rest: 60s
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100er Rücken an Kabelzug (Pullover)
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1x100 reps |
rest: 60s
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100er Schultern an Kabelzug (Reverse Fly)
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1x100 reps |
rest: 60s
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Barbell Deadlift
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3x10 reps |
rest: 90s
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Barbell Squat
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3x10 reps |
rest: 90s
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Bodyweight Standing Calf Raise
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3x20 reps |
rest: 60s
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Crunches
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3x35 reps |
rest: 60s
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Hanging Leg Raise
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3x15 reps |
rest: 60s
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Innenrotation Arm Kabelzug
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4x25 reps |
rest: 60s
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Außenrotation Arm Kabelzug
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4x15 reps |
rest: 60s
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Dumbbell One Arm Row
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6x15 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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