Re: The Muscle Has To Work ! ( s. 83 )
Verfasst: 19. Jan 2024, 14:37
Zyklus ( I ) / 01.-28.01.2024
Woche ( III ) / 15.-21.01.2024
Delta:
HS Shoulder Press (pl)
-44kg*20Wdh
-74kg*15Wdh
-104kg*8Wdh
BB Upright Rows , wide grip
-12,5kg*35Wdh
-17,5kg*25Wdh
-25kg*20Wdh
-35kg*15Wdh
DB Lateral Raise
-8/8kg*30 Wdh
-12/12kg*20Wdh
-16/16kg*12Wdh
Front DB Raises
-14/14kg*20Wdh Total
-18/18kg*20Wdh Total
-20/20kg*20Wdh Total
HS Rear Deltoid (select)
-40kg*25Wdh
-61Kg*15Wdh
-75kg*12 Wdh
Waden:
HS Horizontal Calf Raises (select)
-45kg*35Wdh
-45kg*35Wdh
-45kg*35Wdh
-45kg*35Wdh
HS Seated Calf Raises (pl)
-+10kg*35Wdh
-+10kg*35Wdh
-+10kg*35Wdh
Woche ( III ) / 15.-21.01.2024
Delta:
HS Shoulder Press (pl)
-44kg*20Wdh
-74kg*15Wdh
-104kg*8Wdh
BB Upright Rows , wide grip
-12,5kg*35Wdh
-17,5kg*25Wdh
-25kg*20Wdh
-35kg*15Wdh
DB Lateral Raise
-8/8kg*30 Wdh
-12/12kg*20Wdh
-16/16kg*12Wdh
Front DB Raises
-14/14kg*20Wdh Total
-18/18kg*20Wdh Total
-20/20kg*20Wdh Total
HS Rear Deltoid (select)
-40kg*25Wdh
-61Kg*15Wdh
-75kg*12 Wdh
Waden:
HS Horizontal Calf Raises (select)
-45kg*35Wdh
-45kg*35Wdh
-45kg*35Wdh
-45kg*35Wdh
HS Seated Calf Raises (pl)
-+10kg*35Wdh
-+10kg*35Wdh
-+10kg*35Wdh