4ever Fitness Chemnitz - Trainingsplan
1. Workout: Trizeps + Rücken
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Rücken |
Latziehen zur Brust
Geplant 5 Sätze mit: 15/12/10/8/6/ WH |
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| 2. | Trizeps |
French-Press - Stirndrücken
Geplant 5 Sätze mit: 15/12/10/8/6/ WH |
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| 3. | Trizeps |
Trizepsdrücken am Kabelzug
Geplant 5 Sätze mit: 15/12/10/8/6/ WH |
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| 4. | Rücken |
Rudern - Kurzhantel
Geplant 5 Sätze mit: 15/12/10/8/6/ WH |
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2. Workout: Bizeps + Brust
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bizeps |
Bizepscurls - SZ-Stange
Geplant 5 Sätze mit: 15/12/10/8/6/ WH |
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| 2. | Brustmuskel |
Bankdrücken - Trainingsgerät
Geplant 5 Sätze mit: 15/12/10/8/6/ WH |
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| 3. | Bizeps |
Scott Curls - Trainingsgerät
Geplant 5 Sätze mit: 15/12/10/8/6/ WH |
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| 4. | Brustmuskel |
Butterfly Übung
Geplant 5 Sätze mit: 15/12/10/8/6/ WH |
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3. Workout: Trizeps + Schulter
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Trizeps |
French-Press - Stirndrücken
Geplant 5 Sätze mit: 15/12/10/8/6/ WH |
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| 2. | Schultermuskel |
Arnold Presse
Geplant 5 Sätze mit: 15/12/10/8/6/ WH |
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| 3. | Trizeps |
Trizepsdrücken am Kabelzug
Geplant 5 Sätze mit: 15/12/10/8/6/ WH |
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| 4. | Schultermuskel |
Reverse Fliegende - Maschine
Geplant 5 Sätze mit: 15/12/10/8/6/ WH |
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| 5. | Schultermuskel |
Nackendrücken Langhantel
Geplant 5 Sätze mit: 15/12/10/8/6/ WH |
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