Train harder than last time

[Béla]

4 Schultern & Bizeps

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

vorgebeugtes Seitheben
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 12

Face Pull
Set 1: 30 kg x 14
Set 2: 30 kg x 14
Set 3: 30 kg x 14
Set 4: 20 kg x 12 [Drop]
Set 5: 15 kg x 16 [Drop]

Butterfly Reverse
Set 1: 35.5 kg x 14
Set 2: 35.5 kg x 14
Set 3: 35.5 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 14

Bizepscurl (Langhantel)
Set 1: 25 kg x 12
Set 2: 25 kg x 11
Set 3: 25 kg x 9

Hammer Curl (Kurzhantel)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 12

Scottcurls Maschine
Set 1: 12.5 kg x 10
Set 2: 10 kg x 14
Set 3: 10 kg x 12
Set 4: 7.5 kg x 7 [Drop]
Set 5: 5 kg x 6 [Drop]

[Béla]

5 Beine & Waden

Beinpresse
Set 1: 120 kg x 10
Set 2: 120 kg x 10
Set 3: 120 kg x 10

V-squat
Set 1: 70 kg x 12
Set 2: 70 kg x 5 [Drop]
Set 3: 70 kg x 3 [Drop]
Set 4: 70 kg x 11
Set 5: 70 kg x 3 [Drop]
Set 6: 70 kg x 2 [Drop]
Set 7: 70 kg x 10
Set 8: 70 kg x 3 [Drop]
Set 9: 70 kg x 2 [Drop]

Sumosquat Multipresse
Set 1: 21.5 kg x 20
Set 2: 21.5 kg x 20
Set 3: 21.5 kg x 20

Rumänisches Kreuzheben (Langhantel)
Set 1: 95 kg x 10
Set 2: 95 kg x 10
Set 3: 95 kg x 10

Liegendes Beinbeugen (Maschine)
Set 1: 22.5 kg x 14
Set 2: 22.5 kg x 14
Set 3: 22.5 kg x 14
Set 4: 15 kg x 12 [Drop]
Set 5: 10 kg x 6 [Drop]

Beinstrecken
Set 1: 45 kg x 14
Set 2: 45 kg x 12
Set 3: 45 kg x 10
Set 4: 30 kg x 4 [Drop]
Set 5: 20 kg x 3 [Drop]

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

[Béla]

1 Brust&Schulter

Schrägbankdrücken (Kurzhantel)
Set 1: 22.5 kg x 8
Set 2: 22.5 kg x 3 [Drop]
Set 3: 22.5 kg x 2 [Drop]
Set 4: 22.5 kg x 8
Set 5: 22.5 kg x 1 [Drop]
Set 6: 22.5 kg x 1 [Drop]
Set 7: 22.5 kg x 7
Set 8: 22.5 kg x 1 [Drop]
Set 9: 22.5 kg x 1 [Drop]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 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: 22.5 kg x 14
Set 2: 22.5 kg x 14
Set 3: 22.5 kg x 14

Shoulder Press (Machine Plates)
Set 1: 18.75 kg x 8
Set 2: 18.75 kg x 4 [Drop]
Set 3: 18.75 kg x 2 [Drop]
Set 4: 18.75 kg x 7
Set 5: 18.75 kg x 2 [Drop]
Set 6: 18.75 kg x 1 [Drop]
Set 7: 18.75 kg x 6
Set 8: 18.75 kg x 2 [Drop]
Set 9: 18.75 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 12

Butterfly Reverse
Set 1: 42.5 kg x 12
Set 2: 42.5 kg x 12
Set 3: 42.5 kg x 12