Fight Club - Trainingsplan
1. Workout: Chest Day
The chest routine utilizes pushups as a good warm up. Bench Press and Incline Press are the core of the workout. Cable flys help with extending range of motion, the outer muscles and flexibility.
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Brustmuskel |
Liegestützen
Geplant 3 Sätze mit: 25/25/25/ WH |
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| 2. | Brustmuskel |
Bankdrücken
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 3. | Brustmuskel |
Schrägbankdrücken Trainingsgerät
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 4. | Brustmuskel |
Butterfly Übung
Geplant 3 Sätze mit: 15/15/15/ WH |
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2. Workout: Back Day
Warm up with Pullups. Then he would transition into seated rows to add bulk and get that V-shape in his neck.
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Rücken |
Klimmzüge
Geplant 3 Sätze mit: 5/5/5/ WH |
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| 2. | Rücken |
Rudern am Seilzug, enger Griff
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 3. | Rücken |
Latziehen zur Brust
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 4. | Rücken |
T-Hantel Rudern, vorgebeugt
Geplant 3 Sätze mit: 15/15/15/ WH |
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3. Workout: Shoulder Day
The trick is that the bigger you get your shoulders, the smaller your torso will look in comparison.
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Schultermuskel |
Schulterdrücken Langhantel - Military Press
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 2. | Schultermuskel |
Arnold Presse
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 3. | Schultermuskel |
Seitheben mit Kurzhanteln
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 4. | Schultermuskel |
Frontheben mit Kurzhanteln
Geplant 3 Sätze mit: 15/15/15/ WH |
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4. Workout: Arm Day
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bizeps |
Hammercurls am Gerät
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 2. | Bizeps |
Kabelcurls (tiefer Block)
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 3. | Bizeps |
Hammercurls mit Kurzhanteln
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| 4. | Trizeps |
Trizepsdrücken am Kabelzug
Geplant 3 Sätze mit: 15/15/15/ WH |
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