Hybrid Dingsbums

[Sympathikus]

Vorläufiger Plan für 3x die Woche OK/UK, mal schauen ob ich es durchhalte mit nur drei Trainings .

[Sympathikus]

Kurzer Lauf am Morgen und OK.

** Decline Crunch **
- 1.25 kgs x 12 reps

** Ab Wheel **
- 14 reps

** Incline Camber Bench **
- 72.5 kgs x 10 reps
- 72.5 kgs x 8 reps

** T-bar Row **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Pullup **
- 10 reps

** Chin Up **
- 8 reps

** Side Lying Lateral Raise **
- 10.0 kgs x 15 reps
- 10.0 kgs x 13 reps

** Face Pull **
- 30.0 kgs x 10 reps
- 30.0 kgs x 8 reps

** Dips Upright **
- 7 reps
- 5 reps

** DB Concentration Curl **
- 10.0 kgs x 13 reps
- 10.0 kgs x 12 reps

** Forearm Curl **
- 30.0 kgs x 16 reps
- 30.0 kgs x 14 reps

[Sympathikus]

Sehr gute Einheit!

** Leg Raise **
- 12 reps

** Ab Wheel **
- 15 reps

** Single Leg Calf Raise **
- 40.0 kgs x 13 reps
- 40.0 kgs x 11 reps

** Nordic Curl **
- 10 reps
- 8 reps

** Split Squat **
- 50.0 kgs x 8 reps
- 50.0 kgs x 6 reps

** Good Morning **
- 77.5 kgs x 8 reps
- 77.5 kgs x 8 reps

** Sissy Squat **
- 8 reps
- 6 reps

** Cable Adductor **
- 7.5 kgs x 13 reps
- 7.5 kgs x 11 reps

** Forearm Extension **
- 20.0 kgs x 14 reps
- 20.0 kgs x 12 reps