Unterarm Café

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Hammercurls
30×10
30×10
30×10

Toprollcurls
40×10
40×10
40×10

Postingcurls
35×10
35×10
35×10

Scottcurls
20×10
20×10
20×10

Bizepscurls
23×10
23×9
23×9

Reversecurls
35×10
35×10
35×9

[fred]

Rotation Higher
23×8
23×8
23×6

Rotation Lower
22×8
22×8
22×7

Pronation Higher
25×8
25×8
25×8

Pronation Lower
24×8
24×7
24×7

Fingercurls 50MM
41×10
41×10
41×8

Fingercurls 60MM
36×10
36×10
36×10

[fred]

Wristcurls Bandhandle
22×10
22×9
22×8

Wristcurls Wristwrench
20×15
20×14
20×14

Wristcurls Mazurenko
19×10
19×9
19×9

Wristcurls Fingerhandle
17×15
17×15
17×14

Wristflexion 40MM
35×10
35×10
35×9

Wristflexion 50MM
36×10
36×10
36×9

[fred]

Pronationcurls Toproll
33×10
33×10
33×10

Pronationcurls Lower
28×10
28×10
28×10

Pronationcurls Middle
28×10
28×10
28×9

Pronationcurls Higher
25×10
25×10
25×10

Fingerflexion 30MM
14×20
14×19
14×18

Fingerflexion 40MM
10×20
10×20
10×20

[fred]

Hammercurls
32×10
32×10
32×9

Toprollcurls
41×10
41×10
41×10

Postingcurls
36×10
36×9
36×8

Scottcurls
21×10
21×9
21×8

Bizepscurls
23×10
23×9
23×8

Reversecurls
35×10
35×9
35×7

[fred]

Rotation Higher
17×15
17×15
17×15

Rotation Lower
16×15
16×15
16×15

Pronation Higher
19×15
19×15
19×12

Pronation Lower
18×15
18×14
18×13

Fingercurls 50MM
33×20
33×20
33×18

Fingercurls 60MM
30×20
30×20
30×19

[fred]

Rotation Higher
18×15
18×15
18×13

Rotation Lower
17×15
17×14
17×13

Pronation Higher
19×15
19×14
19×13

Pronation Lower
18×15
18×14
18×14

Fingercurls 50MM
33×20
33×20
33×20

Fingercurls 60MM
30×20
30×20
30×19

[fred]

Pronationcurls Toproll
28×15
28×15
28×15
28×15

Pronationcurls Lower
24×15
24×15
24×15
24×15

Pronationcurls Middle
22×15
22×15
22×15
22×14

Pronationcurls Higher
21×15
21×15
21×15
21×15

Fingerflexion 40MM
12×20
12×20
12×20
12×20

Fingerflexion 30MM
14×20
14×20
14×20
14×20

[fred]

Hammercurls
28×15
28×15
28×15
28×15

Risingcurls
22×15
22×15
22×15
22×15

Lowhandcurls
36×15
36×15
36×15
36×15

Postingcurls
33×15
33×15
33×15
33×14

Ulnarflexion
11×20
11×20
11×20
11×20

Ulnardeviation
12×20
12×20
12×20
12×20

[fred]

Rotation Higher
18×15
18×15
18×13
18×12

Rotation Lower
17×15
17×14
17×13
17×13

Pronation Higher
19×15
19×14
19×13
19×13

Pronation Lower
18×15
18×14
18×14
18×14

Fingercurls 50MM
33×20
33×20
33×20
33×20

Fingercurls 60MM
30×20
30×20
30×19
30×19

[fred]

Wristcurls Bandhandle
32×15
32×15
32×15

Wristcurls Wristwrench
35×15
35×15
35×15

Wristcurls Mazurenko
17×15
17×14
17×14

Wristcurls Fingerhandle
17×15
17×15
17×15

Sidepressure 50MM
14×20
14×20
14×18

Sidepressure 40MM
15×20
15×20
15×20

[fred]

Hammercurls
30×20
30×20
30×20

Risingcurls
22×20
22×20
22×20

Lowhandcurls
36×20
36×20
36×20

Postingcurls
33×20
33×20
33×20

Wristflexion 60MM
20×20
20×20
20×20

Wristflexion 50MM
20×20
20×20
20×20

Ulnarflexion 40MM
13×20
13×20
13×20

[fred]

Einheit 1 - Sidepressure - Links

Start: 11:35
Ende: 12:48

Sidepressure Bandhandle
05.0KG × 20, 20
07.5KG × 15, 15
10.0KG × 10, 10
12.5KG × 10, 10, 10

Internalrotation Wristwrench
05.0KG × 20, 20
07.5KG × 20, 20, 20

Shoulderpress Rollinghandle
05.0KG × 20
10.0KG × 20
12.5KG × 15, 15
15.0KG × 10, 10, 10

[fred]

Rechts

Pronationcurls
10×20
15×15
20×10
25×5
30×5
35×3
38×3
41×2
44×2
47×2
50×2, 2, 2

Rotationcurls
10×20
15×15
20×10
25×10
30×5
35×5
40×2
45×2
50×1,1,1,1

Risingcurls
10×20
15×15
20×10
25×5
28×5
31×3
34×1
37×1
38×1
40×1,1,0

[fred]

Pronationcurls
10×20
15×15
20×10
25×5
30×5
35×3
38×3
41×2
44×2
47×2
50×2, 2, 2

Rotationcurls
10×20
15×15
20×10
25×10
30×5
35×5
40×2
45×2
50×1,1,1,1

Risingcurls
10×20
15×15
20×10
25×5
28×5
31×3
34×1
37×1
38×1
40×1,1,0