Start - Trainingsplan
1. Workout: Home
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Beinmuskel |
Beinbeugen - Beincurls, stehend
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 2. | Bauchmuskel |
Sit-Ups
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 3. | Brustmuskel |
Liegestützen
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 4. | Bizeps |
Alternierende Bizepscurls Kurzhantel
Geplant 3 Sätze mit: 20/16/8/ WH |
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| 5. | Rücken |
Schulterheben mit Kurzhanteln - Shrugs
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 6. | Schultermuskel |
Frontheben mit einer Kurzhantel
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 7. | Trizeps |
Dips an der Bank - Arnold-Dips
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 8. | Unterarm |
Handbelenk-Beugen Kurzhantel
Geplant 3 Sätze mit: 20/20/20/ WH |
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