Train harder than last time

[Béla]

Torso B

Seitheben (Kurzhantel)
Set 1: 12.5 kg x 9
Set 2: 12.5 kg x 9

Seitheben (Kabel)
"Höhe 11"
Set 1: 10 kg x 7

T-Bar Rudern
Set 1: 50 kg x 6
Set 2: 57.5 kg x 5

Butterfly Hammer Strength
Set 1: 59 kg x 6
Set 2: 59 kg x 5

Hammer-Step-Back-Row
Set 1: 68.75 kg x 7
Set 2: 68.75 kg x 6

Schräge Brustpresse (Maschine)
Set 1: 23.75 kg x 6
Set 2: 23.75 kg x 6

Wide Grip Lat Pulldown
Set 1: 70 kg x 5
Set 2: 70 kg x 5

Butterfly Reverse
Set 1: 52 kg x 8
Set 2: 52 kg x 8

[Béla]

Ex A

Cable Curl Hinterm Körper
Set 1: 11.25 kg x 9
Set 2: 11.25 kg x 8

Catana Exensions
"Anderer Kabelzug"
Set 1: 8.75 kg x 11
Set 2: 8.75 kg x 9

Wadenheben Beinpresse Einbeinig
Set 1: 85 kg x 4
Set 2: 75 kg x 5

Tibialis
Set 1: 121 reps

Liegendes Beinbeugen (Maschine)
Set 1: 30 kg x 9
Set 2: 30 kg x 8

Beinstrecker Unilateral
Set 1: 32.5 kg x 8

Hyperextension (Gewichtet)
Set 1: 60 kg x 7
Set 2: 60 kg x 6

Beinpresse
Set 1: 100 kg x 7
Set 2: 120 kg x 6

Beinheben hängend
Set 1: 6 reps
Set 2: 4 reps

[Béla]

Torso B

Seitheben (Kurzhantel)
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 10

Seitheben (Kabel)
Set 1: 10 kg x 8

T-Bar Rudern
Set 1: 57.5 kg x 5
Set 2: 57.5 kg x 5

Butterfly Hammer Strength
Set 1: 59 kg x 6
Set 2: 59 kg x 6

Hammer-Step-Back-Row
Set 1: 70 kg x 5
Set 2: 70 kg x 5

Schräge Brustpresse (Maschine)
Set 1: 23.75 kg x 6
Set 2: 23.75 kg x 6

Wide Grip Lat Pulldown
Set 1: 70 kg x 6
Set 2: 70 kg x 6

Butterfly Reverse
Set 1: 52 kg x 9
Set 2: 52 kg x 8

[Béla]

Ex B
Preacher Curl (Kurzhantel)
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 8

Trizepsstrecken (unilateral, neben Körper)
Set 1: 12.5 kg x 11
Set 2: 12.5 kg x 10

Wadenheben stehend (Maschine)
Set 1: 140 kg x 5
Set 2: 140 kg x 5

Tibialis
Set 1: 120 reps

Beinbeuger Sitzend Hammer Strength
Set 1: 45 kg x 11
Set 2: 47 kg x 10
Set 3: 49.5 kg x 9

Beinstrecken Hammer Strength
Set 1: 66 kg x 8

Hackenschmidt Squat (Maschine)
Set 1: 30 kg x 6
Set 2: 30 kg x 5

Beinheben hängend
Set 1: 8 reps
Set 2: 5 reps

[Béla]

Torso A


Seitheben (Maschine)
Set 1: 32.5 kg x 11
Set 2: 32.5 kg x 10

Seitheben (Kabel)
Set 1: 10 kg x 8

Traps Rudern Weiter Obergriff ( Hammer Strength)
Set 1: 66.5 kg x 5
Set 2: 66.5 kg x 5

Butterfly Hammer Strength
Set 1: 59 kg x 7
Set 2: 59 kg x 6

Iliac Lat Pulldown
Set 1: 35 kg x 6
Set 2: 35 kg x 66

30° MP-SBD
Set 1: 49 kg x 7
Set 2: 51.5 kg x 6

Wide Grip Lat Pulldown
Set 1: 70 kg x 7
Set 2: 70 kg x 6

Reverse Fliegende (Kabel)
Set 1: 14.38 kg x 10
Set 2: 14.38 kg x 9

[Béla]

Torso B

Seitheben (Kurzhantel)
Set 1: 10 kg x 13
Set 2: 10 kg x 11

Seitheben (Kabel)
Set 1: 10 kg x 8

T-Bar Rudern
Set 1: 50 kg x 5
Set 2: 50 kg x 5

Butterfly Hammer Strength
Set 1: 59 kg x 6
Set 2: 59 kg x 6

Hammer-Step-Back-Row
Set 1: 70 kg x 6
Set 2: 70 kg x 6

Schräge Brustpresse (Maschine)
Set 1: 23.75 kg x 7
Set 2: 23.75 kg x 5

Wide Grip Lat Pulldown
Set 1: 70 kg x 6
Set 2: 70 kg x 6

Butterfly Reverse
Set 1: 52 kg x 9
Set 2: 52 kg x 9

[Béla]

Torso A

Seitheben (Maschine)
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 11

Seitheben (Kabel)
Set 1: 10 kg x 8

Traps Rudern Weiter Obergriff ( Hammer Strength)
Set 1: 66.25 kg x 5
Set 2: 66.25 kg x 5

Butterfly Technogym
"Heute Technogym, HS defekt"
Set 1: 20 kg x 6
Set 2: 20 kg x 6

Iliac Lat Pulldown
Set 1: 35 kg x 6
Set 2: 35 kg x 6

30° MP-SBD
Set 1: 51.5 kg x 7
Set 2: 54 kg x 5

Wide Grip Lat Pulldown
Set 1: 71.25 kg x 4
Set 2: 70 kg x 5

Reverse Fliegende (Kabel)
Set 1: 14.38 kg x 11
Set 2: 14.38 kg x 9

[Béla]

Ex A

Cable Curl Hinterm Körper
Set 1: 11.25 kg x 11
Set 2: 11.25 kg x 10

Catana Exensions
Set 1: 8.75 kg x 7
Set 2: 7.5 kg x 8

Wadenheben Beinpresse Einbeinig
Set 1: 75 kg x 6
Set 2: 75 kg x 6

Tibialis
Set 1: 132 reps

Liegendes Beinbeugen (Maschine)
Set 1: 30 kg x 11
Set 2: 30 kg x 10

Beinstrecker Unilateral
Set 1: 35 kg x 7

Hyperextension (Gewichtet)
Set 1: 65 kg x 6
Set 2: 62.5 kg x 6

Beinpresse
Set 1: 125 kg x 7
Set 2: 120 kg x 7

Rumpfbeugen mit dem Kabel
Set 1: 30 kg x 11
Set 2: 30 kg x 10

[Béla]

Torso B


Seitheben (Kurzhantel)
Set 1: 10 kg x 14
Set 2: 10 kg x 12

Seitheben (Kabel)
Set 1: 8.75 kg x 10

T-Bar Rudern
Set 1: 50 kg x 6
Set 2: 50 kg x 6

Butterfly Hammer Strength
Set 1: 59 kg x 6
Set 2: 59 kg x 6

Hammer-Step-Back-Row
Set 1: 70 kg x 7
Set 2: 70 kg x 7

Schräge Brustpresse (Maschine)
Set 1: 25 kg x 4
Set 2: 23.75 kg x 5

Wide Grip Lat Pulldown
Set 1: 70 kg x 6
Set 2: 70 kg x 6

Butterfly Reverse
Set 1: 52 kg x 8
Set 2: 52 kg x 9

[Béla]

Ex B

Preacher Curl (Kurzhantel)
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 9

Trizepsstrecken (unilateral, neben Körper)
Set 1: 12.5 kg x 11
Set 2: 12.5 kg x 11

Wadenheben stehend (Maschine)
Set 1: 140 kg x 7
Set 2: 140 kg x 7

Tibialis
Set 1: 123 reps

Beinbeuger Sitzend Hammer Strength
"Sitz 5"
Set 1: 49.5 kg x 12
Set 2: 52 kg x 9
Set 3: 52 kg x 8

Beinstrecken Hammer Strength
Set 1: 68 kg x 7

Hackenschmidt Squat (Maschine)
Set 1: 30 kg x 7
Set 2: 30 kg x 7

Beinheben hängend
Set 1: 8 reps
Set 2: 6 reps

[Béla]

Torso A

Seitheben (Maschine)
Set 1: 35 kg x 8
Set 2: 35 kg x 8

Seitheben (Kabel)
Set 1: 8.75 kg x 10

Traps Rudern Weiter Obergriff ( Hammer Strength)
Set 1: 66.25 kg x 6
Set 2: 66.25 kg x 5

Butterfly Hammer Strength
Set 1: 61 kg x 5
Set 2: 61 kg x 5

Iliac Lat Pulldown
Set 1: 35 kg x 7
Set 2: 35 kg x 6

30° MP-SBD
Set 1: 54 kg x 7
Set 2: 54 kg x 6

Wide Grip Lat Pulldown
Set 1: 71.25 kg x 6
Set 2: 71.25 kg x 5

Reverse Fliegende (Kabel)
Set 1: 15 kg x 8
Set 2: 14.38 kg x 10

[Béla]

Torso B

Seitheben (Kurzhantel)
Set 1: 10 kg x 15
Set 2: 10 kg x 14

Seitheben (Kabel)
Set 1: 8.75 kg x 11

T-Bar Rudern
Set 1: 50 kg x 7
Set 2: 50 kg x 6

Butterfly Hammer Strength
Set 1: 59 kg x 7
Set 2: 59 kg x 6

Hammer-Step-Back-Row
Set 1: 71.25 kg x 6
Set 2: 71.25 kg x 6

Schräge Brustpresse (Maschine)
Set 1: 25 kg x 5
Set 2: 25 kg x 4

Wide Grip Lat Pulldown
Set 1: 70 kg x 7
Set 2: 70 kg x 6

Butterfly Reverse
Set 1: 52 kg x 9
Set 2: 52 kg x 9

[Béla]

Ex B

Preacher Curl (Kurzhantel)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 11

Trizepsstrecken (unilateral, neben Körper)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 11

Wadenheben stehend (Maschine)
Set 1: 145 kg x 5
Set 2: 145 kg x 5

Tibialis
Set 1: 124 reps

Beinbeuger Sitzend Hammer Strength
Set 1: 52 kg x 11
Set 2: 52 kg x 10
Set 3: 52 kg x 10

Beinstrecken Hammer Strength
Set 1: 70.5 kg x 6

Hackenschmidt Squat (Maschine)
Set 1: 35 kg x 6
Set 2: 35 kg x 5

Beinheben hängend
Set 1: 8 reps
Set 2: 7 reps

[Béla]

Brust/Schulter
Dienstag, Aug 19, 2025 at 5:18am

Schrägbankdrücken (Kurzhantel)
Set 1: 17.5 kg x 8
Set 2: 17.5 kg x 5 [RP]
Set 3: 17.5 kg x 3 [R]
Set 4: 17.5 kg x 8
Set 5: 17.5 kg x 5 [RP]
Set 6: 17.5 kg x 3 [RP]
Set 7: 17.5 kg x 8
Set 8: 17.5 kg x 5 [RP]
Set 9: 17.5 kg x 3 [RP]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 7 kg x 12
Set 2: 7 kg x 12
Set 3: 7 kg x 12

Brustpresse Hammer Strength
Set 1: 30 kg x 8
Set 2: 30 kg x 8
Set 3: 30 kg x 7
Set 4: 20 kg x 6 [Drop]
Set 5: 10 kg x 8 [Drop]

Überzüge
Set 1: 10 kg x 14
Set 2: 12.5 kg x 14
Set 3: 15 kg x 14

Hammer Strength MTS Shoulder Press
Set 1: 27.5 kg x 8
Set 2: 27.5 kg x 5 [RP]
Set 3: 27.5 kg x 2 [RP]
Set 4: 27.5 kg x 8
Set 5: 27.5 kg x 3 [RP]
Set 6: 27.5 kg x 1 [RP]
Set 7: 27.5 kg x 6
Set 8: 27.5 kg x 2 [RP]
Set 9: 27.5 kg x 1 [RP]

Seitheben (Kurzhantel)
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 11

Butterfly Reverse
Set 1: 38 kg x 11
Set 2: 38 kg x 10
Set 3: 38 kg x 10

[Béla]

2 Rücken & Nacken

T-Bar Rudern
Set 1: 27.5 kg x 8
Set 2: 27.5 kg x 5 [Drop]
Set 3: 27.5 kg x 3 [Drop]
Set 4: 27.5 kg x 8
Set 5: 27.5 kg x 4 [Drop]
Set 6: 27.5 kg x 2 [Drop]
Set 7: 27.5 kg x 8
Set 8: 27.5 kg x 3 [Drop]
Set 9: 27.5 kg x 2 [Drop]

Latzug (Kabel)
Set 1: 65 kg x 6
Set 2: 60 kg x 8
Set 3: 60 kg x 6

Iso-Lateral Low Row
Set 1: 30 kg x 10
Set 2: 30 kg x 11
Set 3: 30 kg x 11
Set 4: 20 kg x 9 [Drop]
Set 5: 15 kg x 8 [Drop]

Iso-Laterales Rudern von oben
Set 1: 30 kg x 10
Set 2: 30 kg x 10
Set 3: 30 kg x 10
Set 4: 20 kg x 9 [Drop]
Set 5: 15 kg x 9 [Drop]

Überzüge Lat
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 14
Set 3: 17.5 kg x 13

Kreuzheben (Langhantel)
Set 1: 80 kg x 6
Set 2: 80 kg x 7
Set 3: 80 kg x 6

Schulterheben (Kurzhantel)
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 10