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Zyklus (II) / 29.01.- 03.03.2024
Woche (VI) / 05.-11.02.2024

RÜCKEN

DY Row (pl)
120kg*15Wdh
140kg*12Wdh
160kg*10Wdh

High Row (MTS)
180kg*15Wdh
200kg*12Wdh
220kg*08Wdh

Front Lat Pull Down (pl)
90kg*12
90kg*12
90kg*12

Rear Deltoid (select)
75kg*12
75kg*12

Rhomboid Seated Row (pl)
80kg*15
100kg*12

Hyperextension
*20Wdh
*20Wdh

Zyklus ( II ) / 29.01.-03.03.2024
Woche ( VI ) / 05.-11.02.2024

SCHULTERN

DB Lateral Raises
16/16kg*12Wdh
16/16kg"12Wdh
16/16kg*12Wdh
16/16kg*12Wdh

Alt. Front DB Raises
20/20kg*20Total Wdh
20/20kg*20Total Wdh

Shoulder Press (pl)
104kg*11Wdh
104kg*10Wdh
104kg*10Wdh

NACKEN

Seated Shrugs (pl)
131kg*15Wdh
151kg*10Wdh

TRIZEPS

Straight Bar Push Down
25kg*15Wdh
25kg*15Wdh
25kg*15Wdh

EZ Bar Reverse Push Down
28,75kg*15Wdh
28,75kg*15Wdh
28,5kg*15Wdh

Single Rope Cross-Body Push Down
12,5/12,5kg*10/10Wdh
12,5/12,5kg*10/10Wdh

....dann wünsche ich Dir noch einen schönen und vor Allem erholsamen Freitag-Abend !

[bbvideo]https://www.youtube.com/watch?v=PiV5XupV-TI[/bbvideo]

Zyklus ( II ) / 29.01. - 03.03.2024
Woche ( VI ) / 05.-11.02.2024

HAMS

Prone Leg Curls (select)
60kg*12Wdh
62,5kg*10Wdh
65kg*8Wdh

Kneeling Leg Curls (pl)
30/30kg*8/8Wdh
30/30kg*8/8Wdh
32,5/32,5kg*7/7Wdh
35/35kg*6/6Wdh

WADEN

Standing Calf Raises (select)
95kg*25Wdh
95kg*25Wdh
95kg*25Wdh
95kg*25Wdh

Seated Calf Raises (pl)
+15kg*25Wdh
+15kg*25Wdh
+15kg*25Wdh

ABS

Negative Crunches
*25
*25
*25Wdh