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1,5 Stunden BJJ

[Hendo]

FitNotes Workout - Mittwoch 2nd Juli 2025

** Hammer Strength Linear Hack Squat **
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps

** Neutral Medium Grip Lat Pulldown **
- 60.0 kgs x 17 reps
- 70.0 kgs x 9 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 7 reps
- 70.0 kgs x 7 reps

** Dumbbell Hammer Curl **
- 14.0 kgs x 15 reps
- 16.0 kgs x 12 reps
- 18.0 kgs x 9 reps
- 20.0 kgs x 7 reps
- 14.0 kgs x 12 reps

** Rope Push Down **
- 20.0 kgs x 20 reps
- 25.0 kgs x 15 reps
- 30.0 kgs x 9 reps
- 30.0 kgs x 7 reps

** EZ Bar Cable Curls **
- 12.5 kgs x 20 reps
- 15.0 kgs x 15 reps
- 17.5 kgs x 13 reps

** Flexion Row Wide Grip **
- 42.5 kgs x 15 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 7 reps

** Lateral Cable Raise **
- 5.0 kgs x 15 reps
- 5.0 kgs x 13 reps

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Gestern

FitNotes Workout - Freitag 4th Juli 2025

** DB Stiff Leg Deadlift **
- 64.0 kgs x 15 reps
- 80.0 kgs x 15 reps
- 80.0 kgs x 10 reps

** Incline Smith Machine Bench Press **
- 40.0 kgs x 19 reps
- 50.0 kgs x 11 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 7 reps
- 50.0 kgs x 8 reps

** Seated Dumbbell Lateral Raise **
- 8.0 kgs x 15 reps
- 8.0 kgs x 15 reps
- 8.0 kgs x 15 reps

** Cable Overhead Triceps Extension **
- 15.0 kgs x 25 reps
- 21.0 kgs x 12 reps
- 21.0 kgs x 10 reps

[Hendo]

4 Stunden BJJ Seminar und Rollen