KW38 - C3
Extremitäten A | Extremitäten B | L
----------------------------------------------------------------| i
SLDL 3x6-8 RPT8 | Squat 4x6-8 RPE8 | n
Legpress 3x6-8 RPT8 | RDL 4x6-8 RPE8 | e
L.Ext 4x8-12 RPE9 | L.Ext 4x8-12 RPE9 | a
L.Curl 3x8-12 RPE9 | L.Curl 3x8-12 RPE9 | r
Seat Cal. 4x8-12 RPE9,5-10 | Std. Cal 4x6-8 RPE9,5-10 |
Bauch 4x AMRAP | Bauch 4x AMRAP | w
Seitheben 5x8-12 RPE9,5-10 | Seitheben 5x8-12 RPE9,5-10 | a
Bi Ham/Pre 4x8-12 RPE9,5-10 | Bz Ham/Pre 4x8-12 RPE9,5-10 | v
Tz Sz/Ük 4x8-12 RPE9,5-10 | Tz Sz/Ük 4x8-12 RPE9,5-10 | e
| l
Torso A | Torso B | o
----------------------------------------------------------------| a
BP 4x6-8 RPE8-10 | OHP 4x6-8 RPE8-10 | d
SA-Latzug 4x6-8 RPE8-10 | MRow 4x6-8 RPE8-10 | e
DB-Press 3x8-12 RPE8-10 | DBIBench 4x8-12 RPE8-10 | d
MRow 4x8-12 RPE8-10 | Latzug eng 4x8-12 RPE8-10 |
Fly 3x8-12 RPE9,5-10 | Fly 3x8-12 RPE9,5-10 | P
RFly 3x8-12 RPE9,5-10 | RFly 3x8-12 RPE9,5-10 | r
Pullover 2x8-12 | Pullover 2x8-12 | o g r e s s i o n
Set Counting nach Lyle Mehrgelenkübung Hauptgruppe 1 0,5 für kleinere Muskel
Upper Body per per Workout
Pecs 4xBP,3xFly | 4/2xOHP,4xDBIBP,3xFly --> 16
Front Delt 4/2xBP,4xDBP | 4xOHP,4/2xDBIBP --> 12
Side Delt 3xDBP,5xSH | 4xOHP,5xSH --> 17
Rear Delt 4/2xMR,3/2xLat,3xRFly | 3/2xMR,4/2xLat,3xRFly --> 15
Lat 4/2xMR,4xLat,4/2xRLD,2xPO | 4xLat,4/2xMR,3/2xSLDL,2xPO -->~20
Trap 4xMR,3/2xLat,2/2xRFly,4/2xRDL | 3xMR,4/2xLat,2/2xRFLY,3/2xRDL--> 15
Bizeps 4/2xLat,4/2xMR,4xBi | 4/2xLat,4/2xMrow,4xBi --> 15
Trizeps 4/2xBP,4/2xDBP,4xTri | 4/2xOHP,4/2xDBIBP,4xTz --> 16
Low Back 4/2xSq,4xRDL, | 3xSLDL --> 9
Hams 4/2xSq,4xRDL,3xLC | 3xSLDL,3xLC --> 15
Quads 4xSq,4xLE | 3xLP,4xLE --> 15
Calves 5xCalves | 5xCalves --> 10
Glutes 4xSq,4xRDL | 3xSLDL, 3xLP --> 15
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