FitNotes Workout - Freitag 16th Januar 2026
Total Volume: 10.883,5 Kg
Total Sets: 66
Total Reps: 1184

FitNotes Workout - Donnerstag 15th Januar 2026
Total Volume: 0 Kg
Total Sets: 2
Total Reps: 0

** Cycling **
- Total Sets: 2
- 35.1 km - 1:27:45 [Direkt nen Platten und dann Regen. Dafür halbwegs Rückenwind

Steamroller]
- 35.3 km - 1:37:00 [Unangekündigter Regen und fieser Gegenwind... Es war die Hölle]


Beine heute wirklich am Ende. Daher Wiederholungen halbiert und trotzdem langsam

48 min erste Supersatz

** Tabata Abs **
- Total Sets: 1
- 04:00

** Pull Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 140
- 18 reps [45 Grad Pronation]
- 18 reps [Neutral]
- 18 reps [45 Grad Supination]
- 18 reps [Chin Up]
- 20 reps [42,4 mm Stange]
- 24 reps
- 24 reps

** Push Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 140
- 18 reps [Fist]
- 18 reps [Incline]
- 18 reps [One leg]
- 18 reps [Diamond]
- 20 reps [Decline]
- 24 reps
- 24 reps

** Squat Sandbag ** (Superset 1)
- Total Volume: 2.520 Kg
- Total Sets: 7
- Total Reps: 140
- 18.0 kgs x 18 reps
- 18.0 kgs x 18 reps
- 18.0 kgs x 18 reps
- 18.0 kgs x 18 reps
- 18.0 kgs x 20 reps
- 18.0 kgs x 24 reps
- 18.0 kgs x 24 reps

** Calves Heavy ** (Superset 1)
- Total Volume: 2.520 Kg
- Total Sets: 7
- Total Reps: 140
- 18.0 kgs x 18 reps
- 18.0 kgs x 18 reps
- 18.0 kgs x 18 reps
- 18.0 kgs x 18 reps
- 18.0 kgs x 20 reps
- 18.0 kgs x 24 reps
- 18.0 kgs x 24 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 2.240 Kg
- Total Sets: 7
- Total Reps: 140
- 16.0 kgs x 18 reps
- 16.0 kgs x 18 reps
- 16.0 kgs x 18 reps
- 16.0 kgs x 18 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 24 reps
- 16.0 kgs x 24 reps

** Crunches ** (Superset 1)
- Total Sets: 7
- Total Reps: 140
- 18 reps
- 18 reps
- 18 reps
- 18 reps
- 20 reps
- 24 reps
- 24 reps

** Pull Up Heavy ** (Superset 2)
- Total Volume: 238 Kg
- Total Sets: 1
- Total Reps: 10
- 23.8 kgs x 10 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 238 Kg
- Total Sets: 1
- Total Reps: 10
- 23.8 kgs x 10 reps

** Squat Vest ** (Superset 2)
- Total Volume: 418 Kg
- Total Sets: 1
- Total Reps: 10
- 41.8 kgs x 10 reps

** Clean & Press KB One Hand L/R (Added Reps) SECOND Round ** (Superset 2)
- Total Volume: 384 Kg
- Total Sets: 1
- Total Reps: 16
- 24.0 kgs x 16 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 252 Kg
- Total Sets: 1
- Total Reps: 14
- 18.0 kgs x 14 reps [Sandbag - interessante Variante]

** Step Ups 20" Box To Back Lunges Heavy ** (Superset 3)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 10
- 18.0 kgs x 10 reps [Sandbag]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 528 Kg
- Total Sets: 1
- Total Reps: 22
- 24.0 kgs x 22 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 528 Kg
- Total Sets: 1
- Total Reps: 22
- 24.0 kgs x 22 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 230 Kg
- Total Sets: 1
- Total Reps: 23
- 10.0 kgs x 23 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 97,5 Kg
- Total Sets: 1
- Total Reps: 13
- 7.5 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 27
- 27 reps

** Curl ** (Superset 6)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:48

** Treadmill **
- Total Sets: 1
- 1.3 km - 11:10 [Bis 7 Grad Steigung und ein kurzer "Sprint"]

FitNotes Workout - Samstag 17th Januar 2026
Time: 04:17 – 05:45 (1h 28m)
Total Volume: 11.563,5 Kg
Total Sets: 68
Total Reps: 1374

Keine Ahnung, was mich da geritten hat, aber es wurde zäh. Dennoch blieb etwas Luft
59 min erste Supersatz

88 min Gesamt

Meine alten Lauf-/Ruck-/Rollerschuhe sind mittlerweile slicks und haben null Grip mehr.
Ich habe mir im Angebot den Nachfolger Asics GT 2000 13 gekauft. Was ein hässliches Ding mit dieser dicken Sohle. Scheint aber wohl jetzt Modern zu sein. Mein 10er ist doch deutlich flacher

Auf jeden Fall anstelle eines Ruck, ganz langsam mit dem Hund losgelaufen

Obwohl mein letzter eingetragen Lauf ziemlich exakt 6 Monate her ist, war es erstaunlich gut. Der Schuh läuft sich Klasse.

Fun fact. Vor 15! Jahren habe ich (Hindernis-) Läufe bis 25 km gemacht, bin wöchentlich 60-80 km gelaufen . Heute ziemlich unvorstellbar

** Tabata Abs **
- Total Sets: 1
- 04:00

** Pull Up ** (Superset 1)
- Total Sets: 8
- Total Reps: 172
- 20 reps [45 Grad Pronation]
- 20 reps [Neutral]
- 20 reps [45 Grad Supination]
- 20 reps [Chin Up]
- 22 reps [42,4 mm Stange]
- 24 reps
- 26 reps
- 20 reps [Cooldown Runde]

** Push Up ** (Superset 1)
- Total Sets: 8
- Total Reps: 172
- 20 reps [Fist]
- 20 reps [Incline]
- 20 reps [One leg]
- 20 reps [Diamond]
- 22 reps [Decline]
- 24 reps
- 26 reps
- 20 reps

** Squat Sandbag ** (Superset 1)
- Total Volume: 3.096 Kg
- Total Sets: 8
- Total Reps: 172
- 18.0 kgs x 20 reps
- 18.0 kgs x 20 reps
- 18.0 kgs x 20 reps
- 18.0 kgs x 20 reps
- 18.0 kgs x 22 reps
- 18.0 kgs x 24 reps
- 18.0 kgs x 26 reps
- 18.0 kgs x 20 reps

** Calves Heavy ** (Superset 1)
- Total Volume: 3.096 Kg
- Total Sets: 8
- Total Reps: 172
- 18.0 kgs x 20 reps
- 18.0 kgs x 20 reps
- 18.0 kgs x 20 reps
- 18.0 kgs x 20 reps
- 18.0 kgs x 22 reps
- 18.0 kgs x 24 reps
- 18.0 kgs x 26 reps
- 18.0 kgs x 20 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 2.752 Kg
- Total Sets: 8
- Total Reps: 172
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 22 reps
- 16.0 kgs x 24 reps
- 16.0 kgs x 26 reps
- 16.0 kgs x 20 reps

** Crunches ** (Superset 1)
- Total Sets: 8
- Total Reps: 172
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 22 reps
- 24 reps
- 26 reps
- 20 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 360 Kg
- Total Sets: 1
- Total Reps: 20
- 18.0 kgs x 20 reps [Sandbag - interessante Variante]

** Step Ups 20" Box To Back Lunges Heavy ** (Superset 3)
- Total Volume: 252 Kg
- Total Sets: 1
- Total Reps: 14
- 18.0 kgs x 14 reps [Sandbag]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 32
- 32 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 640 Kg
- Total Sets: 1
- Total Reps: 40
- 16.0 kgs x 40 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 640 Kg
- Total Sets: 1
- Total Reps: 40
- 16.0 kgs x 40 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 82,5 Kg
- Total Sets: 1
- Total Reps: 11
- 7.5 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Curl ** (Superset 6)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 16
- 10.0 kgs x 16 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:49

** Jogging **
- Total Sets: 1
- 5.12 km - 40:35

FitNotes Workout - Montag 19th Januar 2026
Time: 04:15 – 05:40 (1h 24m)
Total Volume: 7.824,8 Kg
Total Sets: 82
Total Reps: 818

Steif wie ein Brett und definitiv zu viele Kohlenhydrate in Form von Waffeln gestern

Ganz easy going eingestiegen und einmal relativ leicht mit dem Gewicht hoch. Weste plus Rucker ist aber auch nicht super bequem
1. Supersatz 28:30 min

Beine wieder bewusst wenig, um morgen das Rad zu überleben

** Tabata Abs **
- Total Sets: 1
- 04:00

** Pull Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 110
- 10 reps [45 Grad Pronation]
- 10 reps [Neutral]
- 10 reps [45 Grad Supination]
- 10 reps [Chin Up]
- 10 reps [42,4 mm Stange]
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 110
- 10 reps [Fist]
- 10 reps [Incline]
- 10 reps [One leg]
- 10 reps [Diamond]
- 10 reps [Decline]
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Squat Sandbag ** (Superset 1)
- Total Volume: 1.980 Kg
- Total Sets: 11
- Total Reps: 110
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 1.760 Kg
- Total Sets: 11
- Total Reps: 110
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Pull Up Heavy ** (Superset 2)
- Total Volume: 590,3 Kg
- Total Sets: 5
- Total Reps: 23
- 18.8 kgs x 5 reps
- 23.8 kgs x 5 reps
- 34.8 kgs x 5 reps
- 41.1 kgs x 3 reps [3,5 Reps ]
- 16.0 kgs x 5 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 590,3 Kg
- Total Sets: 5
- Total Reps: 23
- 18.8 kgs x 5 reps
- 23.8 kgs x 5 reps
- 34.8 kgs x 5 reps
- 41.1 kgs x 3 reps
- 16.0 kgs x 5 reps

** Squat Vest ** (Superset 2)
- Total Volume: 1.005,2 Kg
- Total Sets: 5
- Total Reps: 23
- 36.8 kgs x 5 reps
- 41.8 kgs x 5 reps
- 52.8 kgs x 5 reps
- 59.4 kgs x 3 reps
- 34.0 kgs x 5 reps

** Clean & Press KB One Hand L/R (Added Reps) SECOND Round **
- Total Volume: 896 Kg
- Total Sets: 4
- Total Reps: 36
- 32.0 kgs x 6 reps [Drop]
- 28.0 kgs x 8 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 12 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 16
- 18.0 kgs x 16 reps [Sandbag - interessante Variante]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 32
- 32 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Row Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 8
- 8 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 10
- 7.5 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Curl ** (Superset 6)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 16
- 10.0 kgs x 16 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:42

** Treadmill **
- Total Sets: 1
- 1.0 km - 07:00 [7 Grad Steigung]

außer das ich auf einem Wirtschaftsweg die Eisdicke einer Pfütze überschätzt habe, das Rad feststeckte und ich in Zeitlupe ins Gebüsch gekippt bin
Hat zum Glück keiner gesehen und es ist nichts passiert

FitNotes Workout - Mittwoch 21st Januar 2026
Time: 04:10 – 05:34 (1h 24m)
Total Volume: 9.495 Kg
Total Sets: 123
Total Reps: 1212

Wieder eher steif, was vermutlich am Rad gestern liegt. (71 km Arbeitswege)
Daher wieder für easy going entschieden (eigentlich)

65:13 min für den ersten Supersatz
War eigentlich ungeplant. Ich denke 25 Runden wären mit etwas Einsatz auch in unter 60 min schaffbar
260 workout Reps beim Pull Up sind PR. Der alte PR ziemlich genau 2 Jahre her mit 253

Den Rest pseudo durchgespielt

** Tabata Abs **
- Total Sets: 1
- 04:00

** Pull Up ** (Superset 1)
- Total Sets: 26
- Total Reps: 260
- 10 reps [45 Grad Pronation]
- 10 reps [Neutral]
- 10 reps [45 Grad Supination]
- 10 reps [Chin Up]
- 10 reps [42,4 mm Stange]
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 26
- Total Reps: 260
- 10 reps [Fist]
- 10 reps [Incline]
- 10 reps [One leg]
- 10 reps [Diamond]
- 10 reps [Decline]
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Squat Sandbag ** (Superset 1)
- Total Volume: 4.680 Kg
- Total Sets: 26
- Total Reps: 260
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 4.160 Kg
- Total Sets: 26
- Total Reps: 260
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 10
- 18.0 kgs x 10 reps [Sandbag - interessante Variante]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Row Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 6
- 6 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 10
- 10.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 10
- 7.5 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Curl ** (Superset 6)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 10
- 10.0 kgs x 10 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 10
- 10.0 kgs x 10 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:30

** Treadmill **
- Total Sets: 1
- 1.0 km - 08:10 [5 Grad Steigung]