Train harder than last time

[Béla]

4 Schultern & Brust (Hypertrophie/Pump)


Seitheben (Maschine)
Set 1: 40 kg x 8
Set 2: 40 kg x 2 [Drop-Satz]
Set 3: 40 kg x 2 [Drop-Satz]
Set 4: 40 kg x 7
Set 5: 40 kg x 2 [Drop-Satz]
Set 6: 40 kg x 1 [Drop-Satz]
Set 7: 37.5 kg x 10
Set 8: 37.5 kg x 2 [Drop-Satz]
Set 9: 37.5 kg x 2 [Drop-Satz]

Schulterdrücken (Smith Machine)
Set 1: 31.5 kg x 15
Set 2: 31.5 kg x 15
Set 3: 31.5 kg x 13
Set 4: 31.5 kg x 11

Negatives Bankdrücken (Langhantel)
Set 1: 67.5 kg x 10
Set 2: 67.5 kg x 10
Set 3: 67.5 kg x 7
Set 4: 50 kg x 7 [Drop-Satz]
Set 5: 40 kg x 7 [Drop-Satz]

Seitheben (Kurzhantel)
Set 1: 10 kg x 13
Set 2: 9 kg x 15
Set 3: 9 kg x 13
Set 4: 9 kg x 13

Überzüge
Set 1: 25 kg x 14
Set 2: 25 kg x 14
Set 3: 25 kg x 14
Set 4: 25 kg x 14

Aufrechtes Rudern (Kabel)
Set 1: 25 kg x 10
Set 2: 25 kg x 10
Set 3: 25 kg x 9

[Béla]

5 Arme (Bizeps/Trizeps)

enges Bankdrücken Multipresse
Set 1: 61.5 kg x 9
Set 2: 61.5 kg x 8
Set 3: 61.5 kg x 8
Set 4: 61.5 kg x 7
Set 5: 49 kg x 6 [Drop-Satz]
Set 6: 39 kg x 7 [Drop-Satz]

Trizeps Pushdowns Einarmig Obergriff
Set 1: 10 kg x 11
Set 2: 10 kg x 10
Set 3: 10 kg x 9

Bizepscurl (Langhantel)
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 12
Set 4: 30 kg x 12

Hammer Curls Einarmig Kabel
Set 1: 7.5 kg x 10
Set 2: 7.5 kg x 10
Set 3: 7.5 kg x 10

Pushdowns Untergriff Einarmig
Set 1: 8.75 kg x 14
Set 2: 8.75 kg x 14
Set 3: 8.75 kg x 13

Preacher Curl (Maschine)
Set 1: 16.25 kg x 14
Set 2: 16.25 kg x 14
Set 3: 16.25 kg x 13
Set 4: 13.75 kg x 6 [Drop-Satz]
Set 5: 10 kg x 5 [Drop-Satz]

[Béla]

1 Brust & Vordere/Seitliche Schulter (Heavy)

Schrägbankdrücken (Smith Machine)
Set 1: 51.5 kg x 8
Set 2: 51.5 kg x 4 [Drop-Satz]
Set 3: 51.5 kg x 3 [Drop-Satz]
Set 4: 51.5 kg x 8
Set 5: 51.5 kg x 3 [Drop-Satz]
Set 6: 51.5 kg x 2 [Drop-Satz]
Set 7: 51.5 kg x 8
Set 8: 51.5 kg x 3 [Drop-Satz]
Set 9: 51.5 kg x 1 [Drop-Satz]
Set 10: 51.5 kg x 7
Set 11: 51.5 kg x 1 [Drop-Satz]
Set 12: 51.5 kg x 1 [Drop-Satz]

Bankdrücken (Smith Machine)
Set 1: 61.5 kg x 10
Set 2: 61.5 kg x 10
Set 3: 61.5 kg x 10
Set 4: 49 kg x 7 [Drop-Satz]
Set 5: 39 kg x 6 [Drop-Satz]

Schulterdrücken (Smith Machine)
Set 1: 39 kg x 4
Set 2: 36.5 kg x 8
Set 3: 36.5 kg x 3 [Drop-Satz]
Set 4: 36.5 kg x 2 [Drop-Satz]
Set 5: 36.5 kg x 8
Set 6: 36.5 kg x 2 [Drop-Satz]
Set 7: 36.5 kg x 2 [Drop-Satz]
Set 8: 36.5 kg x 7
Set 9: 36.5 kg x 2 [Drop-Satz]
Set 10: 36.5 kg x 1 [Drop-Satz]

Seitheben Kabel L
Set 1: 7.5 kg x 13
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 12

Dip Maschine im sitzen
Set 1: 75 kg x 10
Set 2: 75 kg x 10
Set 3: 75 kg x 10
Set 4: 75 kg x 10

Butterfly Hammer Strength
Set 1: 40 kg x 14
Set 2: 40 kg x 14
Set 3: 40 kg x 11
Set 4: 33 kg x 3 [Drop-Satz]
Set 5: 26 kg x 4 [Drop-Satz]

Langsam wird's

[Béla]

2 Rücken & Hintere Schulter

Breites Rudern Technogym

Set 1: 40 kg x 8
Set 2: 40 kg x 5 [Drop-Satz]
Set 3: 40 kg x 3 [Drop-Satz]
Set 4: 42.5 kg x 8
Set 5: 42.5 kg x 4 [Drop-Satz]
Set 6: 42.5 kg x 3 [Drop-Satz]
Set 7: 47.5 kg x 8
Set 8: 47.5 kg x 3 [Drop-Satz]
Set 9: 47.5 kg x 2 [Drop-Satz]
Set 10: 50 kg x 7
Set 11: 50 kg x 2 [Drop-Satz]
Set 12: 50 kg x 2 [Drop-Satz]

Latzug (Kabel)
Set 1: 61.25 kg x 10
Set 2: 61.25 kg x 10
Set 3: 61.25 kg x 10
Set 4: 61.25 kg x 8

Iso-laterales Rudern
Set 1: 42.5 kg x 12
Set 2: 42.5 kg x 12
Set 3: 42.5 kg x 11
Set 4: 30 kg x 6 [Drop-Satz]
Set 5: 25 kg x 8 [Drop-Satz]

Face Pull
Set 1: 37.5 kg x 14
Set 2: 37.5 kg x 14
Set 3: 37.5 kg x 12
Set 4: 27.5 kg x 6 [Drop-Satz]
Set 5: 22.5 kg x 6 [Drop-Satz]

Butterfly Reverse Technogym
Set 1: 10 kg x 12
Set 2: 10 kg x 12

Hyperextension
Set 1: 20 wiederholungen
Set 2: 16 wiederholungen
Set 3: 15 wiederholungen
Set 4: 13 wiederholungen

[Béla]

OK1

Crosstrainer

Langhantelüberzüge
Set 1: 10 kg x 20
Set 2: 10 kg x 20

Latzug (Kabel)
Set 1: 55 kg x 9
Set 2: 55 kg x 8
Set 3: 50 kg x 8
Set 4: 50 kg x 8

Bankdrücken (Smith Machine)
Set 1: 66.5 kg x 7
Set 2: 64 kg x 8
Set 3: 64 kg x 7
Set 4: 61.5 kg x 7

Sitzendes Rudern am Kabelzug - V-Griff (Kabel)
Set 1: 50 kg x 8
Set 2: 50 kg x 7
Set 3: 47.5 kg x 8

Schulterdrücken (Smith Machine)
Set 1: 29 kg x 12
Set 2: 29 kg x 11
Set 3: 29 kg x 10

Brust Dips
Set 1: 14 wiederholungen
Set 2: 13 wiederholungen
Set 3: 10 wiederholungen

Seitheben Kabel L
Set 1: 5 kg x 15
Set 2: 5 kg x 15
Set 3: 5 kg x 13

[Béla]

UK 1

Crosstrainer

Beinbeuger Sitzend Hammer Strength
Set 1: 47 kg x 15
Set 2: 47 kg x 14
Set 3: 47 kg x 12
Set 4: 45 kg x 11

Squat (Langhantel)
Set 1: 50 kg x 8
Set 2: 50 kg x 8
Set 3: 50 kg x 8
Set 4: 50 kg x 8
Set 5: 50 kg x 8

Beinpresse
Set 1: 40 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 40 kg x 19
Set 5: 40 kg x 17

Ausfallschritt (Kurzhantel)
Set 1: 5 kg - 25 m
Set 2: 5 kg - 25 m
Set 3: 5 kg - 25 m

Wadenheben stehend (Maschine)
Set 1: 80 kg x 15
Set 2: 80 kg x 11
Set 3: 70 kg x 13
Set 4: 70 kg x 13

[Béla]

UK 2

Crosstrainer

Beinbeugen sitzend
Set 1: 30 kg x 18
Set 2: 27.5 kg x 20

Hackenschmidt Squat (Maschine)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Set 4: 15 kg x 15

Hüftadduktion
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15

Hüftabduktion
Set 1: 30 kg x 15
Set 2: 30 kg x 15
Set 3: 30 kg x 15

Beinstrecken Hammer Strength
Set 1: 54 kg x 14
Set 2: 54 kg x 11
Set 3: 49.5 kg x 15

Wadenheben sitzend
Set 1: 30 kg x 14
Set 2: 30 kg x 12
Set 3: 30 kg x 11

[Béla]

OK1


Crosstrainer

Langhantelüberzüge
Set 1: 15 kg x 19
Set 2: 15 kg x 19

Latziehen umgekehrter Griff (Kabel)
Set 1: 50 kg x 10
Set 2: 50 kg x 10
Set 3: 50 kg x 9
Set 4: 50 kg x 7

Bankdrücken (Smith Machine)
Set 1: 66.5 kg x 8
Set 2: 66.5 kg x 8
Set 3: 66.5 kg x 6
Set 4: 64 kg x 7

Sitzendes Rudern am Kabelzug - V-Griff (Kabel)
Set 1: 50 kg x 8
Set 2: 50 kg x 8
Set 3: 50 kg x 7

Schulterdrücken (Smith Machine)
Set 1: 29 kg x 12
Set 2: 29 kg x 12
Set 3: 29 kg x 10

Brust Dips
Set 1: 15 wiederholungen
Set 2: 12 wiederholungen
Set 3: 10 wiederholungen

Seitheben Kabel L
Set 1: 6.25 kg x 15
Set 2: 6.25 kg x 13
Set 3: 6.25 kg x 12

[Béla]

UK 1


Crosstrainer

Beinbeugen sitzend
Set 1: 27.5 kg x 15
Set 2: 27.5 kg x 15
Set 3: 27.5 kg x 15
Set 4: 27.5 kg x 15

Squat (Langhantel)
Set 1: 52.5 kg x 8
Set 2: 52.5 kg x 8
Set 3: 52.5 kg x 8
Set 4: 52.5 kg x 8
Set 5: 52.5 kg x 8

Beinpresse
Set 1: 40 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 40 kg x 20
Set 5: 40 kg x 20

Split Squat (Kurzhantel)
Set 1: 6 kg x 25
Set 2: 6 kg x 25
Set 3: 6 kg x 25

Wadenheben stehend (Maschine)
Set 1: 70 kg x 15
Set 2: 70 kg x 14
Set 3: 70 kg x 11
Set 4: 65 kg x 13

[Béla]

OK 2


Crosstrainer

Langhantelüberzüge
Set 1: 15 kg x 20
Set 2: 15 kg x 20

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 10 kg x 15
Set 2: 10 kg x 15
Set 3: 10 kg x 14

Butterfly Reverse
Set 1: 35.5 kg x 15
Set 2: 35.5 kg x 15
Set 3: 35.5 kg x 13

Bizepscurl (Langhantel)
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15

french press sz
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 12

Kreuzheben (Langhantel)
Set 1: 60 kg x 15
Set 2: 60 kg x 14
Set 3: 60 kg x 13
Set 4: 60 kg x 13

[Béla]

UK 2


Crosstrainer

Beinbeuger Sitzend Hammer Strength
Set 1: 40 kg x 20
Set 2: 40 kg x 20

Beinpresse Hammer Strength Stack
Set 1: 85 kg x 14
Set 2: 85 kg x 14
Set 3: 85 kg x 14
Set 4: 85 kg x 14

Hüftadduktion
Set 1: 30 kg x 14
Set 2: 30 kg x 13
Set 3: 30 kg x 13

Hüftabduktion
Set 1: 35 kg x 15
Set 2: 35 kg x 14
Set 3: 35 kg x 14

Beinstrecken
Set 1: 50 kg x 15
Set 2: 50 kg x 12
Set 3: 50 kg x 12

Wadenheben sitzend
Set 1: 20 kg x 15
Set 2: 20 kg x 12
Set 3: 20 kg x 13

[Béla]

OK1


Crosstrainer

Langhantelüberzüge
Set 1: 17.5 kg x 19
Set 2: 17.5 kg x 17

Latzug Parallel Weit
Set 1: 52.5 kg x 10
Set 2: 52.5 kg x 9
Set 3: 52.5 kg x 7
Set 4: 50 kg x 7

Bankdrücken (Smith Machine)
Set 1: 66.5 kg x 8
Set 2: 66.5 kg x 8
Set 3: 66.5 kg x 7
Set 4: 64 kg x 7

Sitzendes Rudern am Kabelzug - V-Griff (Kabel)
Set 1: 50 kg x 8
Set 2: 50 kg x 8
Set 3: 50 kg x 8

Schulterdrücken (Smith Machine)
Set 1: 29 kg x 12
Set 2: 29 kg x 12
Set 3: 29 kg x 12

Brust Dips
Set 1: 16 wiederholungen
Set 2: 13 wiederholungen
Set 3: 11 wiederholungen

Seitheben Kabel L
Set 1: 6.25 kg x 15
Set 2: 6.25 kg x 12
Set 3: 6.25 kg x 12

[Béla]

UK 1

Crosstrainer

Beinbeugen sitzend
Set 1: 30 kg x 15
Set 2: 30 kg x 14
Set 3: 30 kg x 14
Set 4: 30 kg x 13

Squat (Langhantel)
Set 1: 55 kg x 8
Set 2: 55 kg x 8
Set 3: 55 kg x 8
Set 4: 55 kg x 8
Set 5: 55 kg x 8

Beinpresse Weit
Set 1: 40 kg x 20
Set 2: 50 kg x 20
Set 3: 50 kg x 20
Set 4: 50 kg x 20
Set 5: 50 kg x 20

Ausfallschritt (Kurzhantel)
Set 1: 6 kg - 25 m
Set 2: 6 kg - 25 m
Set 3: 6 kg - 25 m

Wadenheben stehend (Maschine)
Set 1: 70 kg x 15
Set 2: 70 kg x 15
Set 3: 70 kg x 14
Set 4: 65 kg x 13

[Béla]

OK 2

Crosstrainer

Langhantelüberzüge
Set 1: 17.5 kg x 20
Set 2: 17.5 kg x 19

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 10 kg x 15
Set 2: 10 kg x 15
Set 3: 10 kg x 15

vorgebeugtes Seitheben
Set 1: 6 kg x 15
Set 2: 6 kg x 15
Set 3: 6 kg x 15

Bizepscurl (Langhantel)
Set 1: 27.5 kg x 14
Set 2: 27.5 kg x 12
Set 3: 27.5 kg x 11

french press sz
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 13

Kreuzheben (Langhantel)
Set 1: 60 kg x 15
Set 2: 60 kg x 15
Set 3: 60 kg x 15
Set 4: 60 kg x 15

[Béla]

UK 2

Crosstrainer

Beinbeuger Sitzend Hammer Strength
Set 1: 42.5 kg x 20
Set 2: 42.5 kg x 20

Hackenschmidt Squat (Maschine)
Set 1: 20 kg x 14
Set 2: 20 kg x 13
Set 3: 20 kg x 12
Set 4: 20 kg x 12

Hüftadduktion
Set 1: 30 kg x 15
Set 2: 30 kg x 15
Set 3: 30 kg x 13

Hüftabduktion
Set 1: 35 kg x 15
Set 2: 35 kg x 15
Set 3: 35 kg x 15

Beinstrecken Hammer Strength
Set 1: 54 kg x 15
Set 2: 54 kg x 15
Set 3: 54 kg x 11

Wadenheben sitzend
Set 1: 20 kg x 15
Set 2: 20 kg x 13
Set 3: 20 kg x 13