Bepumpung und Belaufung - Trainingsplan
2. Workout: Pumpen
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Rücken |
Latziehen zur Brust Untergriff
Geplant 3 Sätze mit: 20/20/8/ WH |
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| 2. | Beinmuskel |
Kniebeugen
Geplant 3 Sätze mit: 20/20/8/ WH |
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| 3. | Rücken |
Kreuzheben
Geplant 3 Sätze mit: 20/20/8/ WH |
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| 4. | Brustmuskel |
Bankdrücken
Geplant 3 Sätze mit: 20/20/8/ WH |
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| 5. | Schultermuskel |
Schulterdrücken Langhantel - Military Press
Geplant 3 Sätze mit: 20/20/8/ WH |
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| 6. | Bizeps |
Langhantelcurls
Geplant 3 Sätze mit: 20/20/8/ WH |
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| 7. | Trizeps |
French-Press Langhantel
Geplant 3 Sätze mit: 20/20/8/ WH |
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| 8. | Bauchmuskel |
Crunch - Gerät
Geplant 3 Sätze mit: 20/20/12/ WH |
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