Unterarm Café

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Kraftziele bis Ende 2023

Steigerung in % aktuelle Arbeitsgewichte RPE10

Pronationcurls Larratt
3×10 40KG (+39%)

Reversecurls 45 Grad
3×10 45kg (+32%)

Hammercurl Statisch
3x8 73KG (+31%)

Hammercurl Isoliert
3x8 28KG (+33%)

Pronation Mid
3×8 27KG (+35%)

Sidepronation Mid
3×8 32KG (+41%)

Sidepressure 50MM
3×15 26KG (+30%)

Wristcurls 40MM
3×10 29KG (+38%)

Mazurenko Fingerpressure
3×10 22KG (+30%)

Wristflexion 40MM
3×10 56KG (+31%)

[fred]

Wristcurls 50MM
21×10
21×10
21×10

Sidepressure 50MM
20×15
20×15
20×15

Wristcurls 40MM
21×10
21×10
21×9

Sidepressure 40MM
19×15
19×15
19×15
 
Fingerpressure
17×10
17×10
17×10

Fingerflexion
25×15
25×14
25×13

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Pronationcurls Larratt
29×10
29×10
29×9

Pronationcurls Middle
23×10
23×10
23×10

Pronationcurls Higher
26×10
26×10
26×10

Pronationcurls Lower
22×10
22×10
22×10

Reversecurls 45°
34×10
34×10
34×10

Reversecurls 30°
32×10
32×10
32×9

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Hammercurls Statisch
57×8
57×8
57×6

Bizepscurls Statisch
55×8
55×8
55×8

Hammercurls Dynamisch
41×8
41×8
41×8

Bizepscurls Dynamisch
41×8
41×8
41×7

Hammercurls Isoliert
21×8
21×8
21×7

Bizepscurls Isoliert
22×8
22×8
22×7

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Pronation Mid
20×8
20×8
20×8

Pronation Low
20×8
20×8
20×8

Sidepronation Mid
23×8
23×8
23×8

Sidepronation Low
21×8
21×8
21×8

Fingerpressure 50MM
39×10
39×10
39×10

Fingerpressure 60MM
34×10
34×10
34×10

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Wristcurls 40MM
22×10
22×10
22×10

Sidepressure 40MM
21×15
21×15
21×15

Wristcurls 50MM
21×10
21×10
21×9

Sidepressure 50MM
20×15
20×15
20×14
 
Fingercurls
18×10
18×10
18×9

Fingerflexion
25×15
25×14
25×13

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Pronationcurls Larratt
29×10
29×10
29×10

Pronationcurls Middle
24×10
24×10
24×10

Pronationcurls Higher
27×10
27×10
27×9

Pronationcurls Lower
23×10
23×10
23×9

Reversecurls 45°
35×10
35×10
35×9

Reversecurls 30°
32×10
32×10
32×10

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Innenrotation 40MM
23×10
23×10
23×10

Sidepressure 40MM
22×15
22×15
22×15

Innenrotation 50MM
21×10
21×10
21×10

Sidepressure 50MM
20×15
20×15
20×14
 
Mazurenko Heavy
18×10
18×10
18×10

Mazurenko Light
16×15
16×15
16×15

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Wristcurls 40MM
46×10
46×10
46×10

Wristcurls 50MM
46×10
46×10
46×8

Wristflexion 40MM
35×10
35×10
35×9

Wristflexion 50MM
36×10
36×10
36×9

Fingercurls 30MM
10×20
10×20
10×24

Fingercurls 20MM
10×20
10×20
10×21

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Pronationcurls Larratt
30×10
30×10
30×10

Pronationcurls Middle
25×10
25×10
25×10

Pronationcurls Higher
27×10
27×10
27×9

Pronationcurls Lower
23×10
23×10
23×9

Reversecurls 45°
35×10
35×10
35×9

Reversecurls 30°
32×10
32×10
32×10

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Pronation Mid
21×8
21×8
21×8

Pronation Low
21×8
21×7
21×7

Sidepronation Mid
24×8
24×8
24×7

Sidepronation Low
22×8
22×8
22×8

Fingerpressure 50MM
40×10
40×10
40×9

Fingerpressure 60MM
34×10
34×10
34×10

[fred]

Pronationcurls Toproll
31×10
31×10
31×10

Pronationcurls Lower
26×10
26×10
26×10

Pronationcurls Middle
27×10
27×10
27×9

Pronationcurls Higher
23×10
23×10
23×10

Fingerflexion
12×20
12×20
12×20

Fingerextension
17×15
17×15
17×15

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Hammercurls
30×10
30×9
30×9

Toprollcurls
40×10
40×9
40×8

Postingcurls
24×10
24×10
24×10

Risingcurls
15×10
15×10
15×10

Bizepscurls
23×10
23×9
23×8

Reversecurls
35×10
35×10
35×9

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Pronation Mid
22×8
22×8
22×8

Pronation Low
21×8
21×8
21×8

Sidepronation Mid
24×8
24×8
24×8

Sidepronation Low
23×8
23×8
23×8

Fingerpressure 50MM
40×10
40×10
40×10

Fingerpressure 60MM
35×10
35×10
35×10

[fred]

Pronationcurls Toproll
32×10
32×10
32×10

Pronationcurls Lower
27×10
27×10
27×10

Pronationcurls Middle
27×10
27×10
27×10

Pronationcurls Higher
24×10
24×10
24×10

Fingerflexion 30MM
13×20
13×20
13×20

Fingerflexion 40MM
10×20
10×20
10×19