Train harder than last time

[Béla]

3 Brust & Trizeps

Negatives Bankdrücken (Maschine)
Set 1: 20 kg x 7
Set 2: 20 kg x 3 [Drop]
Set 3: 20 kg x 1 [Drop]
Set 4: 20 kg x 7
Set 5: 20 kg x 1 [Drop]
Set 6: 20 kg x 1 [Drop]
Set 7: 20 kg x 5
Set 8: 20 kg x 1 [Drop]
Set 9: 20 kg x 1 [Drop]

Brust Dip (Gewichtet)
Set 1: 0 kg x 12
Set 2: 0 kg x 12
Set 3: 0 kg x 12

Butterfly Hammer Strength
Set 1: 40 kg x 12
Set 2: 40 kg x 12
Set 3: 40 kg x 10
Set 4: 26 kg x 6 [Drop]
Set 5: 19 kg x 7 [Drop]

Dip Maschine im sitzen
Set 1: 30 kg x 14
Set 2: 40 kg x 12
Set 3: 40 kg x 14

french press sz
Set 1: 20 kg x 12
Set 2: 20 kg x 11
Set 3: 20 kg x 12

enges Bankdrücken Multipresse
Set 1: 29 kg x 10
Set 2: 29 kg x 10
Set 3: 29 kg x 10
Set 4: 24 kg x 11 [Drop]
Set 5: 19 kg x 10 [Drop]

Pushdowns Untergriff
Set 1: 15 kg x 12
Set 2: 15 kg x 14
Set 3: 15 kg x 11

[Béla]

4 Schultern & Bizeps


Seitheben (Maschine)
Set 1: 30 kg x 9
Set 2: 30 kg x 4 [Drop]
Set 3: 30 kg x 3 [Drop]
Set 4: 30 kg x 9
Set 5: 30 kg x 3 [Drop]
Set 6: 30 kg x 2 [Drop]
Set 7: 30 kg x 7
Set 8: 30 kg x 2 [Drop]
Set 9: 30 kg x 1 [Drop]

vorgebeugtes Seitheben
Set 1: 6 kg x 12
Set 2: 6 kg x 12
Set 3: 6 kg x 12

Face Pull
Set 1: 20 kg x 14
Set 2: 20 kg x 14
Set 3: 20 kg x 14
Set 4: 15 kg x 14 [Drop]
Set 5: 10 kg x 17 [Drop]

Butterfly Reverse
"3x12-14"
Set 1: 33 kg x 13
Set 2: 33 kg x 13
Set 3: 33 kg x 13

Shoulder Press (Machine Plates)
Set 1: 15 kg x 15
Set 2: 15 kg x 11
Set 3: 15 kg x 11

Bizepscurl (Langhantel)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12

Hammer Curl (Kurzhantel)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 11

Scottcurls Maschine
Set 1: 20 kg x 9
Set 2: 12.5 kg x 13
Set 3: 12.5 kg x 12
Set 4: 7.5 kg x 9 [Drop]
Set 5: 5 kg x 12 [Drop]