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]

[Béla]

5 Beine & Waden

Beinpresse
Set 1: 115 kg x 9
Set 2: 115 kg x 9
Set 3: 115 kg x 9

Hackenschmidt Squat (Maschine)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10
Set 4: 20 kg x 2 [Drop]
Set 5: 20 kg x 1 [Drop]

Sumosquat Multipresse
Set 1: 19 kg x 20
Set 2: 19 kg x 17
Set 3: 19 kg x 16

Rumänisches Kreuzheben (Langhantel)
Set 1: 90 kg x 10
Set 2: 90 kg x 10
Set 3: 90 kg x 10

Liegendes Beinbeugen (Maschine)
Set 1: 22.5 kg x 14
Set 2: 22.5 kg x 13
Set 3: 22.5 kg x 13
Set 4: 15 kg x 7 [Drop]
Set 5: 10 kg x 16 [Drop]

Beinstrecken Hammer Strength
Set 1: 40 kg x 14
Set 2: 40 kg x 12
Set 3: 40 kg x 12
Set 4: 26 kg x 5 [Drop]
Set 5: 19 kg x 4 [Drop]

Wadenheben stehend (Maschine)
Set 1: 125 kg x 9
Set 2: 125 kg x 8
Set 3: 125 kg x 8


Bei den Hacksquats habe ich verpeilt, dass ich in allen 3 Sätzen RP machen sollte... Das nächste Mal dann weniger Gewicht

[Béla]

1 Brust&Schulter

Schrägbankdrücken (Kurzhantel)
Set 1: 20 kg x 8
Set 2: 20 kg x 3 [Drop]
Set 3: 20 kg x 2 [Drop]
Set 4: 20 kg x 8
Set 5: 20 kg x 3 [Drop]
Set 6: 20 kg x 2 [Drop]
Set 7: 20 kg x 6
Set 8: 20 kg x 2 [Drop]
Set 9: 20 kg x 1 [Drop]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 12

Brustpresse Hammer Strength
Set 1: 30 kg x 9
Set 2: 30 kg x 7
Set 3: 30 kg x 7
Set 4: 20 kg x 5 [Drop]
Set 5: 15 kg x 4 [Drop]

Überzüge
Set 1: 17.5 kg x 14
Set 2: 17.5 kg x 14
Set 3: 17.5 kg x 14

Hammer Strength MTS Shoulder Press
Set 1: 27.5 kg x 8
Set 2: 27.5 kg x 5 [Drop]
Set 3: 27.5 kg x 1 [Drop]
Set 4: 27.5 kg x 6
Set 5: 27.5 kg x 1 [Drop]
Set 6: 27.5 kg x 1 [Drop]
Set 7: 25 kg x 8
Set 8: 25 kg x 5 [Drop]
Set 9: 25 kg x 1 [Drop]

Seitheben (Kabel)
"3x10-12"
Set 1: 5 kg x 12
Set 2: 5 kg x 12
Set 3: 5 kg x 12

Butterfly Reverse
Set 1: 38 kg x 12
Set 2: 38 kg x 12
Set 3: 38 kg x 12

[Béla]

2 Rücken & Nacken

T-Bar Rudern
Set 1: 40 kg x 8
Set 2: 40 kg x 5 [Drop]
Set 3: 40 kg x 4 [Drop]
Set 4: 40 kg x 8
Set 5: 40 kg x 5 [Drop]
Set 6: 40 kg x 4 [Drop]
Set 7: 40 kg x 8
Set 8: 40 kg x 4 [Drop]
Set 9: 40 kg x 3 [Drop]

Latzug (Kabel)
Set 1: 55 kg x 10
Set 2: 55 kg x 10
Set 3: 55 kg x 9

Iso-Lateral Low Row
Set 1: 25 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 12
Set 4: 17.5 kg x 9 [Drop]
Set 5: 12.5 kg x 10 [Drop]

MTS Front Pulldown Hammer Strength
"3x12-14 und 2DS"
Set 1: 25 kg x 14
Set 2: 30 kg x 14
Set 3: 30 kg x 14
Set 4: 20 kg x 10 [Drop]
Set 5: 15 kg x 11 [Drop]

Überzüge Lat
Set 1: 17.5 kg x 16
Set 2: 17.5 kg x 14
Set 3: 17.5 kg x 13

Kreuzheben (Langhantel)
Set 1: 80 kg x 8
Set 2: 80 kg x 8
Set 3: 80 kg x 8

Schulterheben (Kurzhantel)
Set 1: 25 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 12

[Béla]

3 Brust & Trizeps

Negatives Bankdrücken (Langhantel)
Set 1: 30 kg x 8
Set 2: 30 kg x 5 [Drop]
Set 3: 50 kg x 3 [Drop]
Set 4: 50 kg x 8
Set 5: 50 kg x 5 [Drop]
Set 6: 50 kg x 3 [Drop]
Set 7: 50 kg x 8
Set 8: 50 kg x 4 [Drop]
Set 9: 50 kg x 2 [Drop]

Brust Dip (Gewichtet)
Set 1: 5 kg x 12
Set 2: 5 kg x 12
Set 3: 5 kg x 12

Butterfly Hammer Strength
Set 1: 40 kg x 13
Set 2: 40 kg x 12
Set 3: 40 kg x 11
Set 4: 26 kg x 7 [Drop]
Set 5: 19 kg x 8 [Drop]

Dip Maschine im sitzen
"Höhe 3"
Set 1: 45 kg x 14
Set 2: 45 kg x 14
Set 3: 45 kg x 14

french press sz
Set 1: 25 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 11

enges Bankdrücken Multipresse
Set 1: 36.5 kg x 10
Set 2: 36.5 kg x 10
Set 3: 36.5 kg x 10
Set 4: 24 kg x 11 [Drop]
Set 5: 19 kg x 9 [Drop]

Pushdowns Untergriff
Set 1: 16.25 kg x 14
Set 2: 16.25 kg x 12
Set 3: 16.25 kg x 12

[Béla]

4 Schultern & Bizeps
Seitheben (Maschine)
Set 1: 30 kg x 10
Set 2: 30 kg x 4 [Drop]
Set 3: 30 kg x 2 [Drop]
Set 4: 30 kg x 10
Set 5: 30 kg x 2 [Drop]
Set 6: 30 kg x 1 [Drop]
Set 7: 30 kg x 8
Set 8: 30 kg x 1 [Drop]
Set 9: 30 kg x 1 [Drop]

vorgebeugtes Seitheben
Set 1: 7 kg x 12
Set 2: 7 kg x 12
Set 3: 7 kg x 12

Face Pull
Set 1: 25 kg x 14
Set 2: 25 kg x 14
Set 3: 25 kg x 14
Set 4: 17.5 kg x 10 [Drop]
Set 5: 12.5 kg x 14 [Drop]

Butterfly Reverse
Set 1: 33 kg x 14
Set 2: 33 kg x 14
Set 3: 33 kg x 14

Shoulder Press (Machine Plates)
Set 1: 12.5 kg x 15
Set 2: 12.5 kg x 15
Set 3: 12.5 kg x 12

Bizepscurl (Langhantel)
Set 1: 22.5 kg x 12
Set 2: 22.5 kg x 12
Set 3: 22.5 kg x 10

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

Scottcurls Maschine
"Höhe 4"
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 11
Set 4: 8.75 kg x 5 [Drop]
Set 5: 6.25 kg x 8 [Drop]

[Béla]

5 Beine & Waden

Beinpresse
Set 1: 115 kg x 10
Set 2: 115 kg x 9
Set 3: 115 kg x 9

Hackenschmidt Squat (Maschine)
Set 1: 15 kg x 12
Set 2: 15 kg x 3 [Drop]
Set 3: 15 kg x 2 [Drop]
Set 4: 15 kg x 11
Set 5: 15 kg x 2 [Drop]
Set 6: 15 kg x 2 [Drop]
Set 7: 15 kg x 10
Set 8: 15 kg x 2 [Drop]
Set 9: 15 kg x 2 [Drop]

Sumosquat Multipresse
Set 1: 19 kg x 20
Set 2: 19 kg x 20
Set 3: 19 kg x 20

Rumänisches Kreuzheben (Langhantel)
Set 1: 95 kg x 8
Set 2: 95 kg x 7
Set 3: 95 kg x 6

Liegendes Beinbeugen (Maschine)
Set 1: 20 kg x 14
Set 2: 20 kg x 14
Set 3: 22.5 kg x 14
Set 4: 15 kg x 10 [Drop]
Set 5: 10 kg x 15 [Drop]

Beinstrecken Hammer Strength
Set 1: 40 kg x 14
Set 2: 40 kg x 14
Set 3: 40 kg x 12
Set 4: 26 kg x 5 [Drop]
Set 5: 19 kg x 4 [Drop]

Wadenheben stehend (Maschine)
Set 1: 125 kg x 10
Set 2: 125 kg x 9
Set 3: 125 kg x 8

Plus Bauchzirkel

[Béla]

1 Brust&Schulter

Schrägbankdrücken (Kurzhantel)
Set 1: 20 kg x 8
Set 2: 20 kg x 4 [Drop]
Set 3: 20 kg x 3 [Drop]
Set 4: 20 kg x 8
Set 5: 20 kg x 4 [Drop]
Set 6: 20 kg x 2 [Drop]
Set 7: 20 kg x 8
Set 8: 20 kg x 3 [Drop]
Set 9: 20 kg x 2 [Drop]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 9 kg x 12
Set 2: 9 kg x 12
Set 3: 9 kg x 12

Brustpresse Hammer Strength
Set 1: 30 kg x 10
Set 2: 30 kg x 9
Set 3: 30 kg x 7
Set 4: 20 kg x 5 [Drop]
Set 5: 15 kg x 4 [Drop]

Überzüge
Set 1: 20 kg x 14
Set 2: 20 kg x 14
Set 3: 20 kg x 14

Shoulder Press (Machine Plates)
Set 1: 15 kg x 8
Set 2: 15 kg x 5 [Drop]
Set 3: 15 kg x 3 [Drop]
Set 4: 17.5 kg x 8
Set 5: 17.5 kg x 2 [Drop]
Set 6: 17.5 kg x 1 [Drop]
Set 7: 17.5 kg x 6
Set 8: 17.5 kg x 2 [Drop]
Set 9: 17.5 kg x 1 [Drop]

Seitheben (Kabel)
Set 1: 6.25 kg x 12
Set 2: 6.25 kg x 12
Set 3: 6.25 kg x 11

Butterfly Reverse
Set 1: 40 kg x 12
Set 2: 40 kg x 12
Set 3: 40 kg x 12