Train harder than last time

[Béla]

5 Beine & Waden

Beinpresse
Set 1: 145 kg x 10
Set 2: 145 kg x 10
Set 3: 145 kg x 10

V-squat
Set 1: 80 kg x 10
Set 2: 80 kg x 4 [Drop]
Set 3: 80 kg x 3 [Drop]
Set 4: 80 kg x 10
Set 5: 80 kg x 4 [Drop]
Set 6: 80 kg x 2 [Drop]
Set 7: 80 kg x 10
Set 8: 80 kg x 2 [Drop]
Set 9: 80 kg x 2 [Drop]

Sumosquat Multipresse
Set 1: 29 kg x 20
Set 2: 29 kg x 18
Set 3: 29 kg x 18

Rumänisches Kreuzheben (Langhantel)
Set 1: 102.5 kg x 9
Set 2: 102.5 kg x 8
Set 3: 102.5 kg x 7

Liegendes Beinbeugen (Maschine)
Set 1: 25 kg x 14
Set 2: 25 kg x 14
Set 3: 25 kg x 14
Set 4: 22.5 kg x 4 [Drop]
Set 5: 17.5 kg x 4 [Drop]

Beinstrecken
Set 1: 45 kg x 14
Set 2: 45 kg x 11
Set 3: 45 kg x 11
Set 4: 30 kg x 4 [Drop]
Set 5: 20 kg x 5 [Drop]

Wadenheben stehend (Maschine)
Set 1: 127.5 kg x 9
Set 2: 127.5 kg x 8
Set 3: 125 kg x 8

[Béla]

1 Brust&Schulter

Schrägbankdrücken (Kurzhantel)
Set 1: 27.5 kg x 4
Set 2: 27.5 kg x 1 [Drop]
Set 3: 25 kg x 7
Set 4: 25 kg x 2 [Drop]
Set 5: 25 kg x 1 [Drop]
Set 6: 22.5 kg x 8
Set 7: 22.5 kg x 4 [Drop]
Set 8: 22.5 kg x 3 [Drop]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 10 kg x 11
Set 2: 10 kg x 11
Set 3: 10 kg x 11

Brustpresse Hammer Strength
Set 1: 31.25 kg x 10
Set 2: 31.25 kg x 10
Set 3: 31.25 kg x 6
Set 4: 21.25 kg x 5 [Drop]
Set 5: 16.25 kg x 5 [Drop]

Überzüge
Set 1: 22.5 kg x 14
Set 2: 22.5 kg x 14
Set 3: 22.5 kg x 12

Shoulder Press (Machine Plates)
Set 1: 20 kg x 8
Set 2: 20 kg x 5 [Drop]
Set 3: 20 kg x 3 [Drop]
Set 4: 21.25 kg x 7
Set 5: 21.25 kg x 3 [Drop]
Set 6: 21.25 kg x 3 [Drop]
Set 7: 21.25 kg x 7
Set 8: 21.25 kg x 3 [Drop]
Set 9: 21.25 kg x 2 [Drop]

Seitheben (Kabel)
Set 1: 6.88 kg x 12
Set 2: 6.88 kg x 12
Set 3: 6.88 kg x 12

Butterfly Reverse
Set 1: 47 kg x 12
Set 2: 47 kg x 12
Set 3: 47 kg x 11

[Béla]

2 Rücken & Nacken

T-Bar Rudern
Set 1: 67.5 kg x 8
Set 2: 67.5 kg x 5 [Drop]
Set 3: 67.5 kg x 3 [Drop]
Set 4: 67.5 kg x 8
Set 5: 67.5 kg x 4 [Drop]
Set 6: 67.5 kg x 3 [Drop]
Set 7: 67.5 kg x 8
Set 8: 67.5 kg x 2 [Drop]
Set 9: 67.5 kg x 2 [Drop]

Latzug (Kabel)
Set 1: 61.25 kg x 10
Set 2: 61.25 kg x 9
Set 3: 61.25 kg x 8

Hammer Strength Row Low
Set 1: 31 kg x 12
Set 2: 31 kg x 11
Set 3: 31 kg x 11
Set 4: 26 kg x 6 [Drop]
Set 5: 19 kg x 6 [Drop]

MTS Front Pulldown Hammer Strength
Set 1: 37.5 kg x 12
Set 2: 37.5 kg x 12
Set 3: 37.5 kg x 12
Set 4: 32.5 kg x 6 [Drop]
Set 5: 22.5 kg x 8 [Drop]

Überzüge Lat
Set 1: 20 kg x 14
Set 2: 17.5 kg x 12
Set 3: 15 kg x 14

Kreuzheben (Kurzhantel)
Set 1: 30 kg x 6
Set 2: 32.5 kg x 8
Set 3: 32.5 kg x 8

Schulterheben (Kurzhantel)
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 12
Set 3: 32.5 kg x 12

[Béla]

3 Brust & Trizeps

Negatives Bankdrücken (Langhantel)
Set 1: 62.5 kg x 8
Set 2: 62.5 kg x 5 [Drop]
Set 3: 62.5 kg x 3 [Drop]
Set 4: 62.5 kg x 8
Set 5: 62.5 kg x 3 [Drop]
Set 6: 62.5 kg x 2 [Drop]
Set 7: 62.5 kg x 8
Set 8: 62.5 kg x 2 [Drop]
Set 9: 62.5 kg x 1 [Drop]

Dip Maschine im sitzen
Set 1: 65 kg x 14
Set 2: 65 kg x 14
Set 3: 65 kg x 14

Butterfly Hammer Strength
Set 1: 42.5 kg x 14
Set 2: 42.5 kg x 13
Set 3: 42.5 kg x 13
Set 4: 35.5 kg x 4 [Drop]
Set 5: 28.5 kg x 5 [Drop]

Brust Dips
Set 1: 12 reps
Set 2: 12 reps
Set 3: 10 reps

french press sz
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 10

enges Bankdrücken Multipresse
Set 1: 46.5 kg x 8
Set 2: 8 kg x 10
Set 3: 46.5 kg x 7
Set 4: 41.5 kg x 3 [Drop]
Set 5: 36.5 kg x 1 [Drop]

Pushdowns Untergriff Einarmig
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 9
Set 3: 7.5 kg x 9

[Béla]

4 Schultern & Bizeps

Seitheben (Maschine)
Set 1: 35 kg x 8
Set 2: 35 kg x 3 [Drop]
Set 3: 35 kg x 2 [Drop]
Set 4: 32.5 kg x 8
Set 5: 32.5 kg x 2 [Drop]
Set 6: 32.5 kg x 1 [Drop]
Set 7: 32.5 kg x 8
Set 8: 32.5 kg x 2 [Drop]
Set 9: 32.5 kg x 2 [Drop]

vorgebeugtes Seitheben
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 9
Set 3: 10 kg x 12

Face Pull
Set 1: 33.75 kg x 14
Set 2: 33.75 kg x 14
Set 3: 33.75 kg x 14
Set 4: 28.75 kg x 6 [Drop]
Set 5: 23.75 kg x 6 [Drop]

Butterfly Reverse
Set 1: 42.5 kg x 14
Set 2: 42.5 kg x 14
Set 3: 42.5 kg x 12

Shoulder Press (Machine Plates)
Set 1: 16.25 kg x 15
Set 2: 16.25 kg x 15
Set 3: 16.25 kg x 15

Bizepscurl (Langhantel)
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 12
Set 3: 27.5 kg x 12

Hammer Curl (Kurzhantel)
Set 1: 17.5 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 11

Preacher Curl (Langhantel)
Set 1: 20 kg x 13
Set 2: 20 kg x 12
Set 3: 20 kg x 9
Set 4: 17.5 kg x 5 [Drop]
Set 5: 15 kg x 6 [Drop]

[Béla]

5 Beine & Waden


Beinpresse
Set 1: 150 kg x 10
Set 2: 150 kg x 10
Set 3: 150 kg x 10

V-squat
Set 1: 80 kg x 12
Set 2: 80 kg x 4 [Drop]
Set 3: 80 kg x 3 [Drop]
Set 4: 80 kg x 12
Set 5: 80 kg x 4 [Drop]
Set 6: 80 kg x 3 [Drop]
Set 7: 80 kg x 12
Set 8: 80 kg x 3 [Drop]
Set 9: 80 kg x 2 [Drop]

Beinpresse Weit
Set 1: 50 kg x 20
Set 2: 50 kg x 20
Set 3: 50 kg x 20

Rumänisches Kreuzheben (Langhantel)
Set 1: 102.5 kg x 10
Set 2: 102.5 kg x 10
Set 3: 102.5 kg x 10

Liegendes Beinbeugen (Maschine)
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 10
Set 3: 27.5 kg x 11
Set 4: 25 kg x 5 [Drop]
Set 5: 20 kg x 7 [Drop]

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

Wadenheben stehend (Maschine)
Set 1: 127.5 kg x 10
Set 2: 127.5 kg x 9
Set 3: 127.5 kg x 8

[Béla]

1 Brust&Schulter

Schrägbankdrücken (Kurzhantel)
Set 1: 27.5 kg x 5
Set 2: 27.5 kg x 1 [Drop]
Set 3: 25 kg x 8
Set 4: 25 kg x 2 [Drop]
Set 5: 25 kg x 1 [Drop]
Set 6: 22.5 kg x 8
Set 7: 22.5 kg x 5 [Drop]
Set 8: 22.5 kg x 2 [Drop]

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

Brustpresse Hammer Strength
Set 1: 31.25 kg x 10
Set 2: 31.25 kg x 10
Set 3: 31.25 kg x 8
Set 4: 21.25 kg x 6 [Drop]
Set 5: 16.25 kg x 5 [Drop]

Überzüge
Set 1: 22.5 kg x 14
Set 2: 22.5 kg x 14
Set 3: 22.5 kg x 14

Hammer Strength MTS Shoulder Press
Set 1: 32.5 kg x 8
Set 2: 32.5 kg x 3 [Drop]
Set 3: 32.5 kg x 2 [Drop]
Set 4: 32.5 kg x 8
Set 5: 32.5 kg x 3 [Drop]
Set 6: 32.5 kg x 1 [Drop]
Set 7: 32.5 kg x 8
Set 8: 32.5 kg x 1 [Drop]
Set 9: 32.5 kg x 1 [Drop]

Seitheben Kabel L
Set 1: 8.75 kg x 10
Set 2: 7.5 kg x 10
Set 3: 7.5 kg x 12

Butterfly Reverse
Set 1: 47 kg x 12
Set 2: 47 kg x 12
Set 3: 47 kg x 12

[Béla]

2 Rücken & Nacken

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

Latzug (Kabel)
Set 1: 61.25 kg x 10
Set 2: 61.25 kg x 10
Set 3: 61.25 kg x 10

Iso-Lateral Low Row
Set 1: 35 kg x 12
Set 2: 35 kg x 12
Set 3: 35 kg x 12
Set 4: 25 kg x 7 [Drop]
Set 5: 20 kg x 8 [Drop]

Iso-Laterales Rudern von oben
Set 1: 32.5 kg x 13
Set 2: 32.5 kg x 12
Set 3: 32.5 kg x 11
Set 4: 25 kg x 7 [Drop]
Set 5: 20 kg x 6 [Drop]

Überzüge Lat
Set 1: 15 kg x 16
Set 2: 16.25 kg x 15
Set 3: 15 kg x 14

Kreuzheben (Kurzhantel)
Set 1: 37.5 kg x 7
Set 2: 37.5 kg x 7
Set 3: 37.5 kg x 7

Schulterheben (Kurzhantel)
Set 1: 35 kg x 11
Set 2: 35 kg x 11
Set 3: 35 kg x 10

[Béla]

3 Brust & Trizeps


Negatives Bankdrücken (Langhantel)
Set 1: 65 kg x 6
Set 2: 65 kg x 2 [Drop]
Set 3: 65 kg x 1 [Drop]
Set 4: 62.5 kg x 8
Set 5: 62.5 kg x 4 [Drop]
Set 6: 62.5 kg x 2 [Drop]
Set 7: 62.5 kg x 8
Set 8: 62.5 kg x 2 [Drop]
Set 9: 62.5 kg x 1 [Drop]

Dip Maschine im sitzen
Set 1: 67.5 kg x 12
Set 2: 67.5 kg x 12
Set 3: 67.5 kg x 12

Butterfly Hammer Strength
Set 1: 42.5 kg x 14
Set 2: 42.5 kg x 14
Set 3: 42.5 kg x 14
Set 4: 35.5 kg x 3 [Drop]
Set 5: 28.5 kg x 5 [Drop]

Brust Dips
Set 1: 12 reps
Set 2: 12 reps
Set 3: 11 reps

french press sz
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 11

enges Bankdrücken Multipresse
Set 1: 46.5 kg x 9
Set 2: 46.5 kg x 8
Set 3: 46.5 kg x 7
Set 4: 41.5 kg x 4 [Drop]
Set 5: 36.5 kg x 4 [Drop]

Pushdowns Untergriff
Set 1: 18.75 kg x 14
Set 2: 18.75 kg x 14
Set 3: 18.75 kg x 14

[Béla]

4 Schultern & Bizeps

Seitheben (Maschine)
Set 1: 35 kg x 8
Set 2: 35 kg x 3 [Drop]
Set 3: 35 kg x 2 [Drop]
Set 4: 32.5 kg x 10
Set 5: 32.5 kg x 3 [Drop]
Set 6: 32.5 kg x 3 [Drop]
Set 7: 32.5 kg x 8
Set 8: 32.5 kg x 3 [Drop]
Set 9: 32.5 kg x 2 [Drop]

vorgebeugtes Seitheben
Set 1: 12.5 kg x 9
Set 2: 10 kg x 11
Set 3: 10 kg x 10

Face Pull
Set 1: 35 kg x 12
Set 2: 35 kg x 12
Set 3: 35 kg x 12
Set 4: 25 kg x 9 [Drop]
Set 5: 0 kg x 8 [Drop]

Butterfly Reverse
Set 1: 42.5 kg x 14
Set 2: 42.5 kg x 14
Set 3: 42.5 kg x 14

Shoulder Press (Machine Plates)
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15
Set 3: 17.5 kg x 11

Bizepscurl (Langhantel)
Set 1: 30 kg x 10
Set 2: 30 kg x 8
Set 3: 27.5 kg x 12

Hammer Curl (Kurzhantel)
Set 1: 17.5 kg x 12
Set 2: 17.5 kg x 10
Set 3: 15 kg x 11

Preacher Curl (Langhantel)
Set 1: 17.5 kg x 14
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 13
Set 4: 15 kg x 7 [Drop]
Set 5: 12.5 kg x 6 [Drop]

[Béla]

5 Beine & Waden

Beinpresse
Set 1: 155 kg x 9
Set 2: 155 kg x 9
Set 3: 155 kg x 9

Seated Leg Press Hammer Strenght
Set 1: 65 kg x 12
Set 2: 65 kg x 7 [Drop]
Set 3: 65 kg x 6 [Drop]
Set 4: 65 kg x 12
Set 5: 65 kg x 7 [Drop]
Set 6: 65 kg x 5 [Drop]
Set 7: 65 kg x 12
Set 8: 65 kg x 6 [Drop]
Set 9: 65 kg x 5 [Drop]

Beinpresse Weit
Set 1: 60 kg x 20
Set 2: 60 kg x 18
Set 3: 60 kg x 17

Rumänisches Kreuzheben (Kurzhantel)
Set 1: 32.5 kg x 10
Set 2: 32.5 kg x 10
Set 3: 32.5 kg x 9

Beinbeuger Sitzend Hammer Strength
Set 1: 42.5 kg x 14
Set 2: 42.5 kg x 14
Set 3: 42.5 kg x 14
Set 4: 28.5 kg x 11 [Drop]
Set 5: 21.5 kg x 14 [Drop]

Beinstrecken
Set 1: 45 kg x 14
Set 2: 45 kg x 12
Set 3: 45 kg x 12
Set 4: 30 kg x 5 [Drop]
Set 5: 20 kg x 6 [Drop]

Wadenheben stehend (Maschine)
Set 1: 127.5 kg x 10
Set 2: 127.5 kg x 10
Set 3: 127.5 kg x 9

[Béla]

1 Brust&Schulter
Freitag, Dez 05, 2025 at 8:18am

Schrägbankdrücken (Kurzhantel)
Set 1: 25 kg x 6
Set 2: 25 kg x 2 [Drop]
Set 3: 25 kg x 1 [Drop]
Set 4: 22.5 kg x 8
Set 5: 22.5 kg x 4 [Drop]
Set 6: 22.5 kg x 2 [Drop]
Set 7: 22.5 kg x 7
Set 8: 22.5 kg x 3 [Drop]
Set 9: 22.5 kg x 2 [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: 31.25 kg x 10
Set 2: 31.25 kg x 10
Set 3: 31.25 kg x 9
Set 4: 21.25 kg x 6 [Drop]
Set 5: 16.25 kg x 4 [Drop]

Überzüge
Set 1: 25 kg x 13
Set 2: 25 kg x 13
Set 3: 25 kg x 12

Hammer Strength MTS Shoulder Press
Set 1: 35 kg x 6
Set 2: 35 kg x 3 [Drop]
Set 3: 35 kg x 2 [Drop]
Set 4: 32.5 kg x 8
Set 5: 32.5 kg x 3 [Drop]
Set 6: 32.5 kg x 2 [Drop]
Set 7: 32.5 kg x 8
Set 8: 32.5 kg x 2 [Drop]
Set 9: 32.5 kg x 1 [Drop]

Seitheben Kabel L
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 12

Butterfly Reverse
Set 1: 52 kg x 9
Set 2: 49.5 kg x 10
Set 3: 47 kg x 12

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