Seite 47 von 53
Re: Train harder than last time
Verfasst: 18. Okt 2025, 06:06
von Béla
5 Beine & Waden
Beinpresse
Set 1: 130 kg x 10
Set 2: 130 kg x 10
Set 3: 130 kg x 10
V-squat
Set 1: 70 kg x 12
Set 2: 70 kg x 3 [Drop]
Set 3: 70 kg x 3 [Drop]
Set 4: 70 kg x 12
Set 5: 70 kg x 3 [Drop]
Set 6: 70 kg x 2 [Drop]
Set 7: 70 kg x 12
Set 8: 70 kg x 3 [Drop]
Set 9: 70 kg x 2 [Drop]
Sumosquat Multipresse
Set 1: 24 kg x 20
Set 2: 24 kg x 20
Set 3: 24 kg x 20
Rumänisches Kreuzheben (Langhantel)
Set 1: 97.5 kg x 10
Set 2: 97.5 kg x 10
Set 3: 97.5 kg x 10
Liegendes Beinbeugen (Maschine)
Set 1: 25 kg x 14
Set 2: 25 kg x 14
Set 3: 25 kg x 12
Set 4: 22.5 kg x 4 [Drop]
Set 5: 17.5 kg x 5 [Drop]
Beinstrecken
Set 1: 45 kg x 14
Set 2: 45 kg x 14
Set 3: 45 kg x 12
Set 4: 30 kg x 4 [Drop]
Set 5: 20 kg x 2 [Drop]
Wadenheben stehend (Maschine)
Set 1: 125 kg x 10
Set 2: 125 kg x 10
Set 3: 125 kg x 9
Re: Train harder than last time
Verfasst: 19. Okt 2025, 06:07
von Béla
1 Brust&Schulter
Schrägbankdrücken (Kurzhantel)
Set 1: 25 kg x 6
Set 2: 25 kg x 1 [Drop]
Set 3: 25 kg x 1 [Drop]
Set 4: 25 kg x 6
Set 5: 25 kg x 1 [Drop]
Set 6: 25 kg x 1 [Drop]
Set 7: 22.5 kg x 8
Set 8: 22.5 kg x 3 [Drop]
Set 9: 22.5 kg x 1 [Drop]
Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 12
Set 3: 10 kg x 10
Brustpresse Hammer Strength
Set 1: 30 kg x 10
Set 2: 30 kg x 10
Set 3: 30 kg x 10
Set 4: 20 kg x 5 [Drop]
Set 5: 15 kg x 4 [Drop]
Überzüge
Set 1: 25 kg x 14
Set 2: 25 kg x 13
Set 3: 25 kg x 10
Shoulder Press (Machine Plates)
Set 1: 18.75 kg x 8
Set 2: 18.75 kg x 3 [Drop]
Set 3: 18.75 kg x 2 [Drop]
Set 4: 18.75 kg x 8
Set 5: 18.75 kg x 2 [Drop]
Set 6: 18.75 kg x 1 [Drop]
Set 7: 18.75 kg x 8
Set 8: 18.75 kg x 1 [Drop]
Set 9: 18.75 kg x 1 [Drop]
Seitheben (Kabel)
Set 1: 6.88 kg x 12
Set 2: 6.88 kg x 11
Set 3: 6.88 kg x 10
Butterfly Reverse
Set 1: 45 kg x 12
Set 2: 45 kg x 11
Set 3: 45 kg x 11
Körpergewicht geht langsam auch hoch. So viel wie jetzt, hatte ich noch nie auf der Waage. Ich hoffe, es kommen ein paar Muskeln bei rum
Re: Train harder than last time
Verfasst: 21. Okt 2025, 08:47
von Béla
2 Rücken & Nacken
T-Bar Rudern
Set 1: 62.5 kg x 8
Set 2: 62.5 kg x 4 [Drop]
Set 3: 62.5 kg x 2 [Drop]
Set 4: 62.5 kg x 8
Set 5: 62.5 kg x 3 [Drop]
Set 6: 62.5 kg x 2 [Drop]
Set 7: 62.5 kg x 8
Set 8: 62.5 kg x 2 [Drop]
Set 9: 62.5 kg x 1 [Drop]
Latzug (Kabel)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 9
Hammer Strength Row Low
Set 1: 31 kg x 10
Set 2: 31 kg x 10
Set 3: 31 kg x 10
Set 4: 26 kg x 4 [Drop]
Set 5: 19 kg x 5 [Drop]
MTS Front Pulldown Hammer Strength
Set 1: 35 kg x 14
Set 2: 35 kg x 14
Set 3: 35 kg x 12
Set 4: 30 kg x 3 [Drop]
Set 5: 20 kg x 7 [Drop]
Überzüge Lat
Set 1: 20 kg x 16
Set 2: 20 kg x 14
Set 3: 20 kg x 12
Kreuzheben (Langhantel)
Set 1: 95 kg x 6
Set 2: 95 kg x 6
Set 3: 95 kg x 6
Schulterheben (Kurzhantel)
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 11
Set 3: 32.5 kg x 10
Re: Train harder than last time
Verfasst: 23. Okt 2025, 09:16
von Béla
3 Brust & Trizeps
Negatives Bankdrücken (Langhantel)
Set 1: 60 kg x 8
Set 2: 60 kg x 2 [Drop]
Set 3: 60 kg x 2 [Drop]
Set 4: 60 kg x 8
Set 5: 60 kg x 2 [Drop]
Set 6: 60 kg x 1 [Drop]
Set 7: 60 kg x 8
Set 8: 60 kg x 2 [Drop]
Set 9: 60 kg x 1 [Drop]
Brust Dip (Gewichtet)
Set 1: 11.25 kg x 12
Set 2: 11.25 kg x 12
Set 3: 11.25 kg x 11
Butterfly Hammer Strength
Set 1: 42.5 kg x 12
Set 2: 42.5 kg x 12
Set 3: 42.5 kg x 10
Set 4: 35.5 kg x 3 [Drop]
Set 5: 28.5 kg x 3 [Drop]
Dip Maschine im sitzen
Set 1: 60 kg x 14
Set 2: 60 kg x 13
Set 3: 60 kg x 12
french press sz
Set 1: 30 kg x 12
Set 2: 30 kg x 10
Set 3: 30 kg x 10
enges Bankdrücken Multipresse
Set 1: 41.5 kg x 10
Set 2: 41.5 kg x 10
Set 3: 41.5 kg x 10
Set 4: 39 kg x 4 [Drop]
Set 5: 34 kg x 3 [Drop]
Pushdowns Untergriff
Set 1: 18.75 kg x 14
Set 2: 18.75 kg x 14
Set 3: 18.75 kg x 12
Re: Train harder than last time
Verfasst: 25. Okt 2025, 06:03
von Béla
4 Schultern & Bizeps
Seitheben (Maschine)
Set 1: 32.5 kg x 10
Set 2: 32.5 kg x 2 [Drop]
Set 3: 32.5 kg x 1 [Drop]
Set 4: 32.5 kg x 9
Set 5: 32.5 kg x 2 [Drop]
Set 6: 32.5 kg x 1 [Drop]
Set 7: 30 kg x 10
Set 8: 30 kg x 3 [Drop]
Set 9: 30 kg x 1 [Drop]
vorgebeugtes Seitheben
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 11
Face Pull
Set 1: 32.5 kg x 14
Set 2: 32.5 kg x 14
Set 3: 32.5 kg x 14
Set 4: 27.5 kg x 6 [Drop]
Set 5: 22.5 kg x 5 [Drop]
Butterfly Reverse
Set 1: 38 kg x 14
Set 2: 38 kg x 14
Set 3: 38 kg x 14
Schulterdrücken (Smith Machine)
Set 1: 29 kg x 15
Set 2: 29 kg x 13
Set 3: 29 kg x 9
Bizepscurl (Langhantel)
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 12
Set 3: 27.5 kg x 10
Hammer Curl (Kurzhantel)
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 11
Scottcurls Maschine
Set 1: 12.5 kg x 14
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 10
Set 4: 10 kg x 5 [Drop]
Set 5: 7.5 kg x 5 [Drop]
Re: Train harder than last time
Verfasst: 26. Okt 2025, 05:13
von Béla
5 Beine & Waden
Beinpresse
Set 1: 135 kg x 10
Set 2: 135 kg x 10
Set 3: 135 kg x 10
V-squat
Set 1: 75 kg x 12
Set 2: 75 kg x 4 [Drop]
Set 3: 75 kg x 3 [Drop]
Set 4: 75 kg x 12
Set 5: 75 kg x 3 [Drop]
Set 6: 75 kg x 2 [Drop]
Set 7: 75 kg x 12
Set 8: 75 kg x 3 [Drop]
Set 9: 75 kg x 2 [Drop]
Sumosquat Multipresse
Set 1: 29 kg x 20
Set 2: 29 kg x 17
Set 3: 29 kg x 16
Rumänisches Kreuzheben (Langhantel)
Set 1: 100 kg x 8
Set 2: 100 kg x 8
Set 3: 100 kg x 8
Liegendes Beinbeugen (Maschine)
Set 1: 25 kg x 14
Set 2: 25 kg x 14
Set 3: 25 kg x 13
Set 4: 22.5 kg x 4 [Drop]
Set 5: 17.5 kg x 6 [Drop]
Beinstrecken
Set 1: 45 kg x 14
Set 2: 45 kg x 14
Set 3: 45 kg x 11
Set 4: 30 kg x 5 [Drop]
Set 5: 20 kg x 3 [Drop]
Wadenheben stehend (Maschine)
Set 1: 125 kg x 10
Set 2: 125 kg x 10
Set 3: 125 kg x 9
Re: Train harder than last time
Verfasst: 28. Okt 2025, 08:50
von Béla
1 Brust&Schulter
Schrägbankdrücken (Kurzhantel)
Set 1: 25 kg x 7
Set 2: 25 kg x 2 [Drop]
Set 3: 25 kg x 1 [Drop]
Set 4: 25 kg x 7
Set 5: 25 kg x 1 [Drop]
Set 6: 25 kg x 1 [Drop]
Set 7: 25 kg x 6
Set 8: 25 kg x 1 [Drop]
Set 9: 22.5 kg x 1 [Drop]
Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 10
Brustpresse Hammer Strength
Set 1: 31.25 kg x 10
Set 2: 31.25 kg x 8
Set 3: 31.25 kg x 7
Set 4: 21.25 kg x 5 [Drop]
Set 5: 16.25 kg x 4 [Drop]
Überzüge
Set 1: 25 kg x 14
Set 2: 25 kg x 14
Set 3: 25 kg x 12
Hammer Strength MTS Shoulder Press
Set 1: 30 kg x 8
Set 2: 30 kg x 3 [Drop]
Set 3: 30 kg x 1 [Drop]
Set 4: 30 kg x 8
Set 5: 30 kg x 2 [Drop]
Set 6: 30 kg x 1 [Drop]
Set 7: 30 kg x 8
Set 8: 30 kg x 2 [Drop]
Set 9: 30 kg x 1 [Drop]
Seitheben Kabel L
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 11
Butterfly Reverse
Set 1: 45 kg x 12
Set 2: 45 kg x 12
Set 3: 45 kg x 12
Re: Train harder than last time
Verfasst: 30. Okt 2025, 09:18
von Béla
Bin jetzt knapp 2 Monate bei Thomas im Coaching und bin echt zufrieden. Brust, Rücken und Schulter entwickeln sich und Körpergewicht ging jetzt ca. 3kg rauf in der Zeit, ohne dass es zu viel am Bauch geworden ist. Ich denke, ich komme mit dem Ansatz besser klar, als mit dem aus dem Coaching davor.
2 Rücken & Nacken
T-Bar Rudern
Set 1: 65 kg x 8
Set 2: 65 kg x 4 [Drop]
Set 3: 65 kg x 2 [Drop]
Set 4: 65 kg x 8
Set 5: 65 kg x 3 [Drop]
Set 6: 65 kg x 2 [Drop]
Set 7: 65 kg x 8
Set 8: 65 kg x 2 [Drop]
Set 9: 65 kg x 2 [Drop]
Latzug (Kabel)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10
Hammer Strength Row Low
Set 1: 31 kg x 12
Set 2: 31 kg x 10
Set 3: 31 kg x 10
Set 4: 26 kg x 5 [Drop]
Set 5: 19 kg x 5 [Drop]
MTS Front Pulldown Hammer Strength
Set 1: 35 kg x 14
Set 2: 35 kg x 14
Set 3: 35 kg x 14
Set 4: 30 kg x 4 [Drop]
Set 5: 20 kg x 6 [Drop]
Überzüge Lat
Set 1: 20 kg x 16
Set 2: 20 kg x 15
Set 3: 20 kg x 13
Kreuzheben (Langhantel)
Set 1: 95 kg x 6
Set 2: 95 kg x 6
Set 3: 95 kg x 6
Schulterheben (Kurzhantel)
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 12
Set 3: 32.5 kg x 10
Re: Train harder than last time
Verfasst: 31. Okt 2025, 06:11
von Béla
3 Brust & Trizeps
Negatives Bankdrücken (Langhantel)
Set 1: 62.5 kg x 8
Set 2: 62.5 kg x 2 [Drop]
Set 3: 62.5 kg x 1 [Drop]
Set 4: 62.5 kg x 7
Set 5: 62.5 kg x 2 [Drop]
Set 6: 62.5 kg x 1 [Drop]
Set 7: 60 kg x 7
Set 8: 60 kg x 2 [Drop]
Set 9: 60 kg x 1 [Drop]
Dip Maschine im sitzen
Set 1: 65 kg x 12
Set 2: 65 kg x 10
Set 3: 65 kg x 10
Butterfly Hammer Strength
Set 1: 42.5 kg x 13
Set 2: 42.5 kg x 12
Set 3: 42.5 kg x 12
Set 4: 35.5 kg x 4 [Drop]
Set 5: 28.5 kg x 4 [Drop]
Brust Dips
Set 1: 12 reps
Set 2: 11 reps
Set 3: 10 reps
french press sz
Set 1: 30 kg x 10
Set 2: 30 kg x 10
Set 3: 30 kg x 9
enges Bankdrücken Multipresse
Set 1: 41.5 kg x 10
Set 2: 44 kg x 8
Set 3: 44 kg x 8
Set 4: 39 kg x 4 [Drop]
Set 5: 34 kg x 4 [Drop]
Pushdowns Untergriff
Set 1: 18.75 kg x 14
Set 2: 18.75 kg x 14
Set 3: 18.75 kg x 13
Re: Train harder than last time
Verfasst: 2. Nov 2025, 06:08
von Béla
4 Schultern & Bizeps
Seitheben (Maschine)
Set 1: 32.5 kg x 10
Set 2: 32.5 kg x 2 [Drop]
Set 3: 32.5 kg x 1 [Drop]
Set 4: 32.5 kg x 10
Set 5: 32.5 kg x 2 [Drop]
Set 6: 32.5 kg x 1 [Drop]
Set 7: 30 kg x 9
Set 8: 30 kg x 2 [Drop]
Set 9: 30 kg x 1 [Drop]
vorgebeugtes Seitheben
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 11
Face Pull
Set 1: 33.75 kg x 12
Set 2: 33.75 kg x 12
Set 3: 33.75 kg x 12
Set 4: 28.75 kg x 5 [Drop]
Set 5: 23.75 kg x 5 [Drop]
Butterfly Reverse
Set 1: 40 kg x 14
Set 2: 40 kg x 14
Set 3: 40 kg x 14
Shoulder Press (Machine Plates)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Bizepscurl (Langhantel)
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 12
Set 3: 27.5 kg x 10
Hammer Curl (Kurzhantel)
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Scottcurls Maschine
Set 1: 12.5 kg x 14
Set 2: 12.5 kg x 13
Set 3: 12.5 kg x 12
Set 4: 10 kg x 4 [Drop]
Set 5: 7.5 kg x 4 [Drop]
Re: Train harder than last time
Verfasst: 4. Nov 2025, 08:48
von Béla
5 Beine & Waden
Beinpresse
Set 1: 140 kg x 10
Set 2: 140 kg x 10
Set 3: 140 kg x 10
Hackenschmidt Squat (Maschine)
Set 1: 15 kg x 12
Set 2: 15 kg x 3 [Drop]
Set 3: 15 kg x 2 [Drop]
Set 4: 15 kg x 12
Set 5: 15 kg x 3 [Drop]
Set 6: 15 kg x 2 [Drop]
Set 7: 15 kg x 12
Set 8: 15 kg x 2 [Drop]
Set 9: 15 kg x 1 [Drop]
Sumosquat Multipresse
Set 1: 29 kg x 20
Set 2: 29 kg x 19
Set 3: 29 kg x 15
Rumänisches Kreuzheben (Langhantel)
Set 1: 100 kg x 10
Set 2: 100 kg x 10
Set 3: 100 kg x 10
Liegendes Beinbeugen (Maschine)
Set 1: 25 kg x 14
Set 2: 25 kg x 14
Set 3: 25 kg x 13
Set 4: 22.5 kg x 3 [Drop]
Set 5: 17.5 kg x 4 [Drop]
Beinstrecken Hammer Strength
Set 1: 42.5 kg x 14
Set 2: 42.5 kg x 14
Set 3: 42.5 kg x 13
Set 4: 28.5 kg x 3 [Drop]
Set 5: 21.5 kg x 4 [Drop]
Wadenheben stehend (Maschine)
Set 1: 125 kg x 10
Set 2: 125 kg x 10
Set 3: 125 kg x 10
Re: Train harder than last time
Verfasst: 6. Nov 2025, 08:58
von Béla
1 Brust&Schulter
Schrägbankdrücken (Kurzhantel)
Set 1: 25 kg x 7
Set 2: 25 kg x 2 [Drop]
Set 3: 25 kg x 1 [Drop]
Set 4: 25 kg x 7
Set 5: 25 kg x 1 [Drop]
Set 6: 25 kg x 1 [Drop]
Set 7: 22.5 kg x 8
Set 8: 22.5 kg x 2 [Drop]
Set 9: 22.5 kg x 1 [Drop]
Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 9 kg x 12
Set 2: 9 kg x 12
Set 3: 9 kg x 12
Brustpresse Hammer Strength
Set 1: 31.25 kg x 10
Set 2: 31.25 kg x 9
Set 3: 31.25 kg x 8
Set 4: 21.25 kg x 5 [Drop]
Set 5: 16.25 kg x 4 [Drop]
Überzüge
Set 1: 20 kg x 14
Set 2: 20 kg x 13
Set 3: 20 kg x 12
Hammer Strength MTS Shoulder Press
Set 1: 32.5 kg x 7
Set 2: 32.5 kg x 2 [Drop]
Set 3: 32.5 kg x 1 [Drop]
Set 4: 32.5 kg x 7
Set 5: 32.5 kg x 2 [Drop]
Set 6: 32.5 kg x 1 [Drop]
Set 7: 32.5 kg x 7
Set 8: 32.5 kg x 1 [Drop]
Set 9: 32.5 kg x 1 [Drop]
Seitheben Kabel L
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 12
Butterfly Reverse
Set 1: 49.5 kg x 8
Set 2: 47 kg x 12
Set 3: 47 kg x 10
Re: Train harder than last time
Verfasst: 8. Nov 2025, 05:55
von Béla
2 Rücken & Nacken
T-bar frei
Set 1: 40 kg x 8
Set 2: 40 kg x 5 [Drop]
Set 3: 40 kg x 4 [Drop]
Set 4: 40 kg x 6
Set 5: 40 kg x 4 [Drop]
Set 6: 40 kg x 3 [Drop]
Set 7: 40 kg x 6
Set 8: 40 kg x 3 [Drop]
Set 9: 40 kg x 2 [Drop]
Latzug (Kabel)
Set 1: 61.25 kg x 9
Set 2: 61.25 kg x 9
Set 3: 61.25 kg x 9
Iso-Lateral Low Row
Set 1: 35 kg x 11
Set 2: 35 kg x 10
Set 3: 35 kg x 10
Set 4: 25 kg x 7 [Drop]
Set 5: 20 kg x 7 [Drop]
Iso-Laterales Rudern von oben
Set 1: 35 kg x 11
Set 2: 35 kg x 10
Set 3: 35 kg x 10
Set 4: 25 kg x 6 [Drop]
Set 5: 20 kg x 7 [Drop]
Überzüge Lat
Set 1: 20 kg x 16
Set 2: 20 kg x 16
Set 3: 20 kg x 14
Kreuzheben (Langhantel)
Set 1: 95 kg x 7
Set 2: 95 kg x 6
Set 3: 95 kg x 6
Schulterheben (Kurzhantel)
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 12
Set 3: 32.5 kg x 11
Re: Train harder than last time
Verfasst: 11. Nov 2025, 08:52
von Béla
3 Brust & Trizeps
Negatives Bankdrücken (Langhantel)
Set 1: 62.5 kg x 8
Set 2: 62.5 kg x 3 [Drop]
Set 3: 62.5 kg x 2 [Drop]
Set 4: 62.5 kg x 8
Set 5: 62.5 kg x 2 [Drop]
Set 6: 62.5 kg x 1 [Drop]
Set 7: 60 kg x 8
Set 8: 60 kg x 2 [Drop]
Set 9: 60 kg x 1 [Drop]
Dip Maschine im sitzen
Set 1: 65 kg x 12
Set 2: 65 kg x 12
Set 3: 65 kg x 12
Butterfly Hammer Strength
Set 1: 42.5 kg x 14
Set 2: 42.5 kg x 12
Set 3: 42.5 kg x 12
Set 4: 35.5 kg x 5 [Drop]
Set 5: 28.5 kg x 4 [Drop]
Brust Dips
Set 1: 12 reps
Set 2: 12 reps
Set 3: 9 reps
french press sz
Set 1: 30 kg x 12
Set 2: 30 kg x 10
Set 3: 30 kg x 10
enges Bankdrücken Multipresse
Set 1: 44 kg x 10
Set 2: 44 kg x 10
Set 3: 44 kg x 10
Set 4: 39 kg x 4 [Drop]
Set 5: 34 kg x 5 [Drop]
Pushdowns Untergriff
Set 1: 18.75 kg x 14
Set 2: 18.75 kg x 14
Pushdowns Untergriff Einarmig
Set 1: 7.5 kg x 9
Re: Train harder than last time
Verfasst: 13. Nov 2025, 08:52
von Béla
4 Schultern & Bizeps
Seitheben (Maschine)
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 4 [Drop]
Set 3: 32.5 kg x 2 [Drop]
Set 4: 32.5 kg x 10
Set 5: 32.5 kg x 3 [Drop]
Set 6: 32.5 kg x 1 [Drop]
Set 7: 32.5 kg x 10
Set 8: 32.5 kg x 2 [Drop]
Set 9: 32.5 kg x 1 [Drop]
vorgebeugtes Seitheben
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 12
Face Pull
Set 1: 33.75 kg x 14
Set 2: 33.75 kg x 12
Set 3: 33.75 kg x 12
Set 4: 28.75 kg x 4 [Drop]
Set 5: 23.75 kg x 5 [Drop]
Butterfly Reverse
Set 1: 42.5 kg x 13
Set 2: 42.5 kg x 12
Set 3: 42.5 kg x 10
Shoulder Press (Machine Plates)
Set 1: 16.25 kg x 15
Set 2: 16.25 kg x 15
Set 3: 16.52 kg x 11
Bizepscurl (Langhantel)
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 12
Set 3: 27.5 kg x 10
Hammer Curl (Kurzhantel)
Set 1: 17.5 kg x 10
Set 2: 15 kg x 12
Set 3: 15 kg x 11
Scottcurls Maschine
Set 1: 12.5 kg x 12
Set 2: 11.25 kg x 13
Set 3: 11.25 kg x 13
Set 4: 8.75 kg x 6 [Drop]
Set 5: 6.25 kg x 6 [Drop]