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[mastergago]

Squat
-

Bench Press (Dumbbell)
1x12 12 kg
3x10 34 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 44 kg

Bulgarian Split Squat (Dumbbell)
2x12 24 kg

Back Extension
2x15 +25 kg

Hammer Curl (Dumbbell)
3x19 15 kg

One Arm Triceps Pushdown (Cable)
3x18 32,5 kg

Suitcase Carry (Dumbbell)
2x40m 40 kg links
2x40m 40 kg rechts

Notes
-

[mastergago]

Squat
-

Seated Overhead Press (Dumbbell)
1x12 10 kg
3x12 24 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
-

Pull Up
3x15 +7,5 kg

Wide Pull Up
1x15 +7,5 kg

Back Extension
3x20 +20 kg

Hammer Curl (Dumbbell)
3x20 15 kg

One Arm Triceps Pushdown (Cable)
3x18 30 kg

Suitcase Carry (Dumbbell)
2x40m 38 kg links
2x40m 38 kg rechts

Notes
-

[mastergago]

Warm up


Squat
1x12 20 kg
1x8 60 kg
1x8 90 kg
1x8 110 kg

Bench Press (Dumbbell)
1x12 12 kg
3x10 34 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 44 kg

Bulgarian Split Squat (Dumbbell)
2x12 24 kg

Back Extension
2x15 +25 kg

Hammer Curl (Dumbbell)
3x15 16 kg

One Arm Triceps Pushdown (Cable)
3x19 32,5 kg

Suitcase Carry (Dumbbell)
2x40m 40 kg links
2x40m 40 kg rechts

Notes
Linken unteren Rücken gezerrt bei Kniebeugen