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[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 19 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x8 75 kg
1x8 130 kg
3x8 160 kg

Pull Up
3x15 +5 kg

Wide Pull Up
1x15 +5 kg

Back Extension
3x20 +20 kg

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

Hammer Curl (Kettlebell)
3x19 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)
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 28 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 40 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)
3x20 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)
3x16 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 20 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x8 75 kg
1x8 135 kg
3x8 165 kg

Pull Up
3x16 +5 kg

Wide Pull Up
1x16 +5 kg

Back Extension
3x20 +20 kg

Hammer Curl (Dumbbell)
3x15 13 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 132,5 kg

Bench Press (Dumbbell)
1x12 10 kg
3x10 30 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 41 kg

Bulgarian Split Squat (Dumbbell)
2x12 20 kg

Back Extension
2x15 +25 kg

Hammer Curl (Dumbbell)
3x16 13 kg

One Arm Triceps Pushdown (Cable)
3x17 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 21 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x8 75 kg
1x8 140 kg
3x8 170 kg

Pull Up
3x17 +5 kg

Wide Pull Up
1x17 +5 kg

Back Extension
3x20 +20 kg

Hammer Curl (Dumbbell)
3x17 13 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 132,5 kg

Bench Press (Dumbbell)
1x12 10 kg
3x10 30 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 42 kg

Bulgarian Split Squat (Dumbbell)
2x12 22 kg

Back Extension
2x20 +20 kg

Hammer Curl (Dumbbell)
3x15 14 kg

One Arm Triceps Pushdown (Cable)
3x18 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
12/12/10+3 22 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x8 75 kg
1x8 125 kg
3x8 145 kg

Pull Up
3x18 BW

Wide Pull Up
1x18 BW

Back Extension
3x20 +20 kg

Hammer Curl (Dumbbell)
3x16 14 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 132,5 kg

Bench Press (Dumbbell)
1x12 10 kg
3x10 32 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 42 kg

Bulgarian Split Squat (Dumbbell)
2x12 22 kg

Back Extension
2x25 +20 kg

Hammer Curl (Dumbbell)
3x17 14 kg

One Arm Triceps Pushdown (Cable)
3x19 30 kg

Suitcase Carry (Dumbbell)
2x40m 40 kg links
2x40m 40 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 22 kg

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

Pull Up
3x19 BW

Wide Pull Up
1x19 BW

Back Extension
3x20 +20 kg

Hammer Curl (Dumbbell)
3x18 14 kg

One Arm Triceps Pushdown (Cable)
3x20 25 kg

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

Notes
-

[mastergago]

Squat
1x12 20 kg
1x8 60 kg
1x8 90 kg
1x8 120 kg
3x8 135 kg

Bench Press (Dumbbell)
1x12 12 kg
3x10 32 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 42 kg

Bulgarian Split Squat (Dumbbell)
2x12 22 kg

Back Extension
2x25 +20 kg

Hammer Curl (Dumbbell)
3x19 14 kg

One Arm Triceps Pushdown (Cable)
3x20 30 kg

Suitcase Carry (Dumbbell)
2x40m 40 kg links
2x40m 40 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 23 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x8 75 kg
1x8 130 kg
3x8 155 kg

Pull Up
3x12 +7,5 kg

Wide Pull Up
1x12 +7,5 kg

Back Extension
3x20 +20 kg

Hammer Curl (Dumbbell)
3x20 14 kg

One Arm Triceps Pushdown (Cable)
3x15 30 kg

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

Notes
-

[mastergago]

Squat
1x12 20 kg
1x8 60 kg
1x8 90 kg
1x8 120 kg
3x8 135 kg

Bench Press (Dumbbell)
1x12 12 kg
3x10 33 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 43 kg

Bulgarian Split Squat (Dumbbell)
2x12 22 kg

Back Extension
2x15 +25 kg

Hammer Curl (Dumbbell)
3x15 15 kg

One Arm Triceps Pushdown (Cable)
3x15 32,5 kg

Suitcase Carry (Dumbbell)
2x40m 40 kg links
2x40m 40 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 23 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x8 75 kg
1x8 135 kg
3x8 160 kg

Pull Up
3x13 +7,5 kg

Wide Pull Up
1x13 +7,5 kg

Back Extension
3x20 +20 kg

Hammer Curl (Dumbbell)
3x16 15 kg

One Arm Triceps Pushdown (Cable)
3x16 30 kg

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

Notes
-

[mastergago]

Squat
1x12 20 kg
1x8 60 kg
1x8 90 kg
1x8 120 kg
8/8/4 137,5 kg

Bench Press (Dumbbell)
1x12 12 kg
3x10 33 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 43 kg

Bulgarian Split Squat (Dumbbell)
2x12 22 kg

Back Extension
2x15 +25 kg

Hammer Curl (Dumbbell)
3x17 15 kg

One Arm Triceps Pushdown (Cable)
3x17 32,5 kg

Suitcase Carry (Dumbbell)
2x40m 40 kg links
2x40m 40 kg rechts

Notes
Unteren Rücken gezerrt bei Kniebeugen

[mastergago]

Squat
1x12 20 kg
1x10 60 kg

Seated Overhead Press (Dumbbell)
1x12 10 kg
3x12 24 kg

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

Pull Up
3x14 +7,5 kg

Wide Pull Up
1x14 +7,5 kg

Back Extension
3x20 +20 kg

Hammer Curl (Dumbbell)
3x18 15 kg

One Arm Triceps Pushdown (Cable)
3x17 30 kg

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

Notes
-