03.10.24
- kg
So Gymtechnisch wirds das für die Woche wohl schon wieder gewesen sein.
2 Einheiten in 2 Wochen. Kannst nicht viel erwarten.
Training
SUPERSET
Incline Bench Press (Dumbbell)
Set 1: 28 kg × 12
Set 2: 34 kg × 8
Set 3: 34 kg × 7
Set 4: 34 kg × 6
T Bar Row Gym80
Set 1: 65 kg × 8
Set 2: 65 kg × 7
Set 3: 60 kg × 9
Set 4: 60 kg × 7
Set 5: 55 kg × 8
Lateral Raise LML 45° (Dumbbell)
Set 1: 20 kg × 10
Set 2: 16 kg × 5 [Drop Set]
Set 3: 20 kg × 8
Set 4: 16 kg × 5 [Drop Set]
Set 5: 18 kg × 9
Set 6: 14 kg × 5 [Drop Set]
Set 7: 18 kg × 7
Set 8: 14 kg × 4 [Drop Set]
Set 9: 12 kg × 3 [Drop Set]
SUPERSET
Duale Bankdrückmaschine A08
Set 1: 60 kg × 10 [PR]
Set 2: 60 kg × 8
Set 3: 60 kg × 7
Set 4: 60 kg × 5
Unilateral Cable Curl (Auswärts)
Set 1: 35 kg × 7
Set 2: 35 kg × 6
Set 3: 30 kg × 8
Set 4: 30 kg × 7
Set 5: 25 kg × 7
Set 6: 17.5 kg × 4 [Drop Set]
SUPERSET
Duale Latzugmaschine Gym80 PL B05
Set 1: 90 kg × 10
Set 2: 95 kg × 7
Set 3: 95 kg × 6
Set 4: 90 kg × 7
Lateral Raise Cable Crossover Auswärts
Set 1: 15 kg × 10
Set 2: 10 kg × 6 [Drop Set]
Set 3: 15 kg × 7
Set 4: 10 kg × 4 [Drop Set]
Set 5: 12.5 kg × 8
Set 6: 7.5 kg × 5 [Drop Set]
Set 7: 10 kg × 10
Set 8: 10 kg × 9
SUPERSET
Triceps Pushdown (Auswärts)
Set 1: 80 kg × 7 [PR]
Set 2: 75 kg × 7
Set 3: 70 kg × 7
Set 4: 65 kg × 8
Set 5: 60 kg × 10
Dual Row Machine Gym80 B10
Set 1: 120 kg × 6
Set 2: 110 kg × 7
Set 3: 100 kg × 8
Set 4: 100 kg × 7
SUPERSET
Triceps Extension Overhead (Cable Gym80)
Set 1: 55 kg × 8
Set 2: 55 kg × 7
Set 3: 45 kg × 10
Set 4: 45 kg × 9
Biceps Machine Gym80 D01
Set 1: 50 kg × 7
Set 2: 45 kg × 7
Set 3: 40 kg × 6
Biceps Machine Gym80 Unilateral D01
Set 1: 17.5 kg × 7
Set 2: 15 kg × 8
Trainieren & Pragieren Log
