Train harder than last time

[Béla]

2 Rücken & Hintere Schulter

Traps Rudern Weiter Obergriff ( Hammer Strength)
Set 1: 65 kg x 8
Set 2: 65 kg x 3 [Drop-Satz]
Set 3: 65 kg x 2 [Drop-Satz]
Set 4: 65 kg x 8
Set 5: 65 kg x 3 [Drop-Satz]
Set 6: 65 kg x 2 [Drop-Satz]
Set 7: 65 kg x 8
Set 8: 65 kg x 2 [Drop-Satz]
Set 9: 65 kg x 2 [Drop-Satz]
Set 10: 65 kg x 7
Set 11: 65 kg x 2 [Drop-Satz]
Set 12: 65 kg x 1 [Drop-Satz]

Latzug (Kabel)
Set 1: 61.25 kg x 10
Set 2: 61.25 kg x 10
Set 3: 61.25 kg x 9
Set 4: 61.25 kg x 8

Iso-laterales Rudern
Set 1: 40 kg x 12
Set 2: 40 kg x 11
Set 3: 40 kg x 11
Set 4: 30 kg x 6 [Drop-Satz]
Set 5: 25 kg x 8 [Drop-Satz]

Face Pull
Set 1: 36.25 kg x 14
Set 2: 36.25 kg x 13
Set 3: 36.25 kg x 12
Set 4: 26.25 kg x 6 [Drop-Satz]
Set 5: 21.25 kg x 8 [Drop-Satz]

Butterfly Reverse Technogym
Set 1: 10 kg x 14
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 11

Hyperextension
Set 1: 15 wiederholungen
Set 2: 13 wiederholungen
Set 3: 11 wiederholungen
Set 4: 10 wiederholungen

[Béla]

3 Beine & Waden

Beinpresse
Set 1: 165 kg x 10
Set 2: 165 kg x 10
Set 3: 165 kg x 9
Set 4: 165 kg x 9

Beinpresse Hammer Strength Stack
Set 1: 65 kg x 12
Set 2: 65 kg x 7 [Drop-Satz]
Set 3: 65 kg x 5 [Drop-Satz]
Set 4: 65 kg x 12
Set 5: 65 kg x 6 [Drop-Satz]
Set 6: 65 kg x 5 [Drop-Satz]
Set 7: 65 kg x 12
Set 8: 65 kg x 4 [Drop-Satz]
Set 9: 65 kg x 3 [Drop-Satz]
Set 10: 65 kg x 12
Set 11: 65 kg x 4 [Drop-Satz]
Set 12: 65 kg x 3 [Drop-Satz]

Beinstrecken Hammer Strength
Set 1: 45 kg x 14
Set 2: 45 kg x 14
Set 3: 45 kg x 12
Set 4: 31 kg x 6 [Drop-Satz]
Set 5: 24 kg x 5 [Drop-Satz]

Beinbeuger Sitzend Hammer Strength
Set 1: 54 kg x 14
Set 2: 54 kg x 14
Set 3: 54 kg x 14
Set 4: 40 kg x 9 [Drop-Satz]
Set 5: 33 kg x 12 [Drop-Satz]

Wadenheben stehend (Maschine)
Set 1: 115 kg x 15
Set 2: 115 kg x 15
Set 3: 115 kg x 13
Set 4: 115 kg x 13

[Béla]

4 Schultern & Brust (Hypertrophie/Pump)

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

Schulterdrücken (Maschinenplatten)
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15
Set 3: 17.5 kg x 11
Set 4: 17.5 kg x 13

Negatives Bankdrücken (Langhantel)
Set 1: 65 kg x 9
Set 2: 65 kg x 9
Set 3: 65 kg x 9
Set 4: 50 kg x 8 [Drop-Satz]
Set 5: 40 kg x 9 [Drop-Satz]

Seitheben (Kurzhantel)
Set 1: 8 kg x 15
Set 2: 8 kg x 15
Set 3: 8 kg x 15
Set 4: 8 kg x 15

Überzüge
Set 1: 22.5 kg x 14
Set 2: 22.5 kg x 14
Set 3: 22.5 kg x 14
Set 4: 22.5 kg x 14

Schulterheben (Kurzhantel)
Set 1: 40 kg x 13
Set 2: 40 kg x 12
Set 3: 40 kg x 12