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[mastergago]

Squat
1x12 20 kg
1x12 40 kg
1x12 60 kg
1x12 80 kg
1x12 100 kg
3x12 117,5 kg

Bench Press (Dumbbell)
1x15 10 kg
3x15 14 kg

One Arm Row (Dumbbell)
1x15 10 kg
1x15 24 kg
3x15 34 kg

Bulgarian Split Squat (Dumbbell)
1x12 BW
3x12 14 kg

Back Extension
2x20 +20 kg

Pull Up
-

Wide Pull Up
-

Ab Wheel
-

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x19 10,5 kg

Wrist Roller
2x24 20 kg vorwärts
2x24 20 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 7 kg

Wrist Tilt
2x20 7 kg

Decline Crunch
-

One Arm Triceps Pushdown (Cable)
3x20 25 kg

Suitcase Carry (Kettlebell)
2x8 30 kg links
2x8 30 kg rechts

Notes
Handgelenk wieder belastbar

[mastergago]

Squat
1x12 20 kg
1x12 40 kg
1x12 60 kg
1x12 80 kg
1x12 100 kg
2x12 120 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x12 75 kg
1x12 105 kg
3x12 130 kg

Seated Overhead Press (Dumbbell)
1x15 10 kg
3x15 12,5 kg

Pull Up
3x20 BW

Wide Pull Up
1x20 BW

Chin Up
-

Back Extension
4x20 +20 kg

Ab Wheel
-

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x20 10,5 kg

Wrist Roller
2x24 20 kg vorwärts
2x24 20 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 7 kg

Wrist Tilt
2x20 7 kg

Hanging Knee Raise
-

One Arm Triceps Pushdown (Cable)
3x20 25 kg

Suitcase Carry (Kettlebell)
2x8 30 kg links
2x8 30 kg rechts

Notes
-

[schlafschaf]

Puh. 3x20 Klimmzüge richtig stark

[mastergago]

Puh. 3x20 Klimmzüge richtig stark

Ich muss dazusagen, dass es Rest-Pause-Sätze waren. Im ersten Satz schaffe ich 14-15 Klimmzüge ohne Absetzen, im zweiten dann 12 und im dritten 8-10.

[mastergago]

Squat
1x12 20 kg
1x12 40 kg
1x12 60 kg
1x12 80 kg
1x12 100 kg
3x8 120 kg

Bench Press (Dumbbell)
1x15 10 kg
3x15 16 kg

One Arm Row (Dumbbell)
1x15 10 kg
1x15 24 kg
3x15 35 kg

Bulgarian Split Squat (Dumbbell)
1x12 BW
3x12 14 kg

Back Extension
2x20 +20 kg

Pull Up
-

Wide Pull Up
-

Ab Wheel
-

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x15 11 kg

Wrist Roller
2x24 20 kg vorwärts
2x24 20 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 7 kg

Wrist Tilt
2x20 7 kg

Decline Crunch
-

One Arm Triceps Pushdown (Cable)
3x20 25 kg

Suitcase Carry (Kettlebell)
2x8 30 kg links
2x8 30 kg rechts

Notes
ISG links zwickt wieder

[mastergago]

Squat
1x12 20 kg
1x12 40 kg
1x12 60 kg
1x12 80 kg
1x12 100 kg
2x12 120 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x12 75 kg
1x12 105 kg
3x12 135 kg

Seated Overhead Press (Dumbbell)
1x15 10 kg
3x15 15 kg

Pull Up
3x15 +2,5 kg

Wide Pull Up
1x15 +2,5 kg

Chin Up
-

Back Extension
4x20 +20 kg

Ab Wheel
-

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x16 11 kg

Wrist Roller
2x24 20 kg vorwärts
2x24 20 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 7 kg

Wrist Tilt
2x20 7 kg

Hanging Knee Raise
-

One Arm Triceps Pushdown (Cable)
3x20 25 kg

Suitcase Carry (Kettlebell)
2x8 30 kg links
2x8 30 kg rechts

Notes
-

[mastergago]

Squat
1x12 20 kg
1x12 40 kg
1x12 60 kg
1x12 80 kg
1x12 100 kg
3x10 122,5 kg

Bench Press (Dumbbell)
1x15 10 kg
3x15 18 kg

One Arm Row (Dumbbell)
1x15 10 kg
1x15 24 kg
3x15 35 kg

Bulgarian Split Squat (Dumbbell)
1x12 BW
3x12 16 kg

Back Extension
2x20 +20 kg

Pull Up
-

Wide Pull Up
-

Ab Wheel
-

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x17 11 kg

Wrist Roller
2x24 20 kg vorwärts
2x24 20 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 7 kg

Wrist Tilt
2x20 7 kg

Decline Crunch
-

One Arm Triceps Pushdown (Cable)
3x20 25 kg

Suitcase Carry (Dumbbell)
2x6 32 kg links
2x6 32 kg rechts

Notes
-

[mastergago]

Squat
1x12 20 kg
1x12 40 kg
1x12 60 kg
1x12 80 kg
1x12 100 kg
2x12 122,5 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x12 75 kg
1x12 115 kg
3x12 140 kg

Seated Overhead Press (Dumbbell)
1x15 10 kg
3x15 15 kg

Pull Up
3x16 +2,5 kg

Wide Pull Up
1x16 +2,5 kg

Chin Up
-

Back Extension
4x20 +20 kg

Ab Wheel
-

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x18 11 kg

Wrist Roller
2x24 20 kg vorwärts
2x24 20 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 7 kg

Wrist Tilt
2x20 7 kg

Hanging Knee Raise
-

One Arm Triceps Pushdown (Cable)
3x20 25 kg

Suitcase Carry (Dumbbell)
-

Notes
-

[mastergago]

Squat
1x12 20 kg
1x8 60 kg
1x8 90 kg
1x8 110 kg
3x8 125 kg

Bench Press (Dumbbell)
1x12 10 kg
3x10 20 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 36 kg

Bulgarian Split Squat (Dumbbell)
2x12 18 kg

Back Extension
2x15 +25 kg

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x12 12 kg

Wrist Roller
2x24 20 kg vorwärts
2x24 20 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 7 kg

Wrist Tilt
2x20 7 kg

One Arm Triceps Pushdown (Cable)
3x12 30 kg

Suitcase Carry (Dumbbell)
2x40m 36 kg links
2x40m 36 kg rechts

Notes
-

[mastergago]

Squat
1x12 20 kg
1x10 60 kg
1x10 90 kg
1x10 110 kg
2x10 120 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x8 75 kg
1x8 115 kg
3x8 145 kg

Seated Overhead Press (Dumbbell)
1x12 10 kg
3x12 16 kg

Pull Up
3x12 +5 kg

Wide Pull Up
1x12 +5 kg

Back Extension
3x20 +20 kg

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x13 12 kg

Wrist Roller
2x24 20 kg vorwärts
2x24 20 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 7 kg

Wrist Tilt
2x20 7 kg

One Arm Triceps Pushdown (Cable)
3x20 25 kg

Suitcase Carry (Dumbbell)
2x40m 34 kg links
2x40m 34 kg rechts

Notes
-

[mastergago]

Squat
1x12 20 kg
1x8 60 kg
1x8 90 kg
1x8 110 kg
3x8 127,5 kg

Bench Press (Dumbbell)
1x12 10 kg
3x10 22 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 37 kg

Bulgarian Split Squat (Dumbbell)
2x12 20 kg

Back Extension
2x15 +25 kg

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x14 12 kg

Wrist Roller
2x24 20 kg vorwärts
2x24 20 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 7 kg

Wrist Tilt
2x20 7 kg

One Arm Triceps Pushdown (Cable)
3x13 30 kg

Suitcase Carry (Dumbbell)
2x40m 36 kg links
2x40m 36 kg rechts

Notes
-

[mastergago]

Squat
1x12 20 kg
1x10 60 kg
1x10 90 kg
1x10 110 kg
2x10 120 kg

Seated Overhead Press (Dumbbell)
1x12 10 kg
3x12 17 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x8 75 kg
1x8 125 kg
3x8 150 kg

Pull Up
3x13 +5 kg

Wide Pull Up
1x13 +5 kg

Back Extension
3x20 +20 kg

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x15 12 kg

Wrist Roller
2x24 20 kg vorwärts
2x24 20 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 7 kg

Wrist Tilt
2x20 7 kg

One Arm Triceps Pushdown (Cable)
3x20 25 kg

Suitcase Carry (Dumbbell)
2x40m 36 kg links
2x40m 36 kg rechts

Notes
-

[mastergago]

Squat
1x12 20 kg
1x8 60 kg
1x8 90 kg
1x8 110 kg
3x8 127,5 kg

Bench Press (Dumbbell)
1x12 10 kg
3x10 24 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 38 kg

Bulgarian Split Squat (Dumbbell)
2x12 20 kg

Back Extension
2x15 +25 kg

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x15 12 kg

Wrist Roller
2x24 20 kg vorwärts
2x24 20 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 7 kg

Wrist Tilt
2x20 7 kg

One Arm Triceps Pushdown (Cable)
3x14 30 kg

Suitcase Carry (Dumbbell)
2x40m 38 kg links
2x40m 38 kg rechts

Notes
-

[mastergago]

Squat
1x12 20 kg
1x10 60 kg
1x10 90 kg
1x10 110 kg
2x10 120 kg

Seated Overhead Press (Dumbbell)
1x12 10 kg
3x12 18 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x8 75 kg
1x8 125 kg
3x8 155 kg

Pull Up
3x14 +5 kg

Wide Pull Up
1x14 +5 kg

Back Extension
3x20 +20 kg

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x17 12 kg

Wrist Roller
2x24 20 kg vorwärts
2x24 20 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 7 kg

Wrist Tilt
2x20 7 kg

One Arm Triceps Pushdown (Cable)
3x20 25 kg

Suitcase Carry (Dumbbell)
2x40m 36 kg links
2x40m 36 kg rechts

Notes
-

[mastergago]

Squat
1x12 20 kg
1x8 60 kg
1x8 90 kg
1x8 110 kg
3x8 130 kg

Bench Press (Dumbbell)
1x12 10 kg
3x10 26 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 39 kg

Bulgarian Split Squat (Dumbbell)
2x12 20 kg

Back Extension
2x15 +25 kg

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x18 12 kg

Wrist Roller
2x24 25 kg vorwärts
2x24 25 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 8 kg

Wrist Tilt
2x20 8 kg

One Arm Triceps Pushdown (Cable)
3x15 30 kg

Suitcase Carry (Dumbbell)
2x40m 38 kg links
2x40m 38 kg rechts

Notes
-