Training für die Katz': Doppellog

[strengthdom]

Bin mir momentan nicht sicher ob mit dem Programm genug Reize in der Brust gesetzt werden, da es einen klaren Fokus auf den Schultern hat. Andererseits zickt die Schulter nicht herum wie in der Vergangenheit, was bei Bankdrücken und verschiedenen Druckbewegungen mit Fokus auf der Brust früher oder später der Fall war.

[strengthdom]

Week 2, Day 3 - Lower Body Hypertrophy

FitNotes Workout - Donnerstag 23rd Oktober 2025

** Sumo Deadlift **
- 70.0 kgs x 5 reps
- 120.0 kgs x 2 reps
- 155.0 kgs x 8 reps
- 155.0 kgs x 8 reps
- 155.0 kgs x 8 reps
- 155.0 kgs x 8 reps

** Hack Squat **
- 5 reps
- 80.0 kgs x 3 reps
- 150.0 kgs x 8 reps
- 150.0 kgs x 8 reps
- 150.0 kgs x 8 reps
- 150.0 kgs x 8 reps

** Romanian Deadlift **
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Reverse Hyperextensions **
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps

** Cable Kickback **
- 45.0 kgs x 15 reps
- 45.0 kgs x 15 reps
- 45.0 kgs x 15 reps
- 45.0 kgs x 15 reps

** Cable Pull Through **
- 86.0 kgs x 12 reps
- 86.0 kgs x 12 reps
- 86.0 kgs x 12 reps
- 86.0 kgs x 12 reps

** Goblet Squat **
- 27.5 kgs x 12 reps
- 27.5 kgs x 12 reps
- 27.5 kgs x 12 reps
- 27.5 kgs x 12 reps

[strengthdom]

Week 2, Day 4 - Upper Body Hypertrophy

FitNotes Workout - Freitag 24th Oktober 2025

** Standing Chest Press **
- 55.0 kgs x 8 reps
- 65.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 85.0 kgs x 8 reps

** Lat Pulldown **
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

** Seated Cable Row **
- 86.0 kgs x 10 reps
- 86.0 kgs x 10 reps
- 86.0 kgs x 10 reps
- 86.0 kgs x 10 reps

** Rear Delt Machine Fly **
- 63.0 kgs x 12 reps
- 63.0 kgs x 12 reps
- 63.0 kgs x 12 reps
- 63.0 kgs x 12 reps

** Rope Push Down **
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps

** EZ-Bar Preacher Curl **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Lateral Machine Raise **
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps

** Dumbbell Hammer Curl **
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps