Train harder than last time

[Béla]

Workout 1

Crosstrainer

Brustpresse Hammer Strength
Set 1: 30 kg x 10
Set 2: 32.5 kg x 10
Set 3: 32.5 kg x 9
Set 4: 32.5 kg x 8

Schrägbankdrücken (Kurzhantel)
Set 1: 20 kg x 11
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Dip-Maschine sitzend
Set 1: 77.5 kg x 10
Set 2: 77.5 kg x 10
Set 3: 77.5 kg x 10

Seitheben Kabel L
Set 1: 6.25 kg x 15
Set 2: 6.25 kg x 15
Set 3: 6.25 kg x 14
Set 4: 6.25 kg x 14

Trizeps-Pushdown mit Seil (Kabelzug)
Set 1: 16.25 kg x 12
Set 2: 16.25 kg x 12
Set 3: 16.25 kg x 9

Beinpresse (Maschine)
Set 1: 120 kg x 12
Set 2: 120 kg x 12
Set 3: 120 kg x 12
Set 4: 120 kg x 12

Beinstrecken Hammer Strength
Set 1: 54 kg x 15
Set 2: 54 kg x 15
Set 3: 54 kg x 15
Set 4: 40 kg x 2 [Drop-Satz]
Set 5: 26 kg x 4 [Drop-Satz]