Training 3 - Trainingsplan
1. Workout: Rücken, Bauch, Schultern, Beine
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Rücken |
Hyperextensions - Maschine
Geplant 4 Sätze mit: 8/8/8/8/ WH |
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| 2. | Bauchmuskel |
Crunch - Gerät
Geplant 4 Sätze mit: 10/10/10/10/ WH |
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| 3. | Schultermuskel |
Schulterdrücken Langhantel - Military Press
Geplant 4 Sätze mit: 8/8/8/8/ WH |
........... WH ........... kg |
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| 4. | Brustmuskel |
Dips
Geplant 3 Sätze mit: 8/8/8/ WH |
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| 5. | Beinmuskel |
Kniebeugen
Geplant 3 Sätze mit: 8/8/8/ WH |
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| 6. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 3 Sätze mit: 10/10/10/ WH |
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| 7. | Rücken |
Rudern am Seilzug, enger Griff
Geplant 3 Sätze mit: 8/8/8/ WH |
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| 8. | Beinmuskel |
Beinstrecken
Geplant 4 Sätze mit: 8/8/8/8/ WH |
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| 9. | Beinmuskel |
Beinbeugen - Beincurls, liegend
Geplant 4 Sätze mit: 8/8/8/8/ WH |
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| 10. | Schultermuskel |
Seitheben - Maschine
Geplant 3 Sätze mit: 8/8/8/ WH |
........... WH ........... kg |
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