Train harder than last time

[Béla]

Torso B

Seitheben (Kurzhantel)
Set 1: 12.5 kg x 9
Set 2: 12.5 kg x 9

Seitheben (Kabel)
"Höhe 11"
Set 1: 10 kg x 7

T-Bar Rudern
Set 1: 50 kg x 6
Set 2: 57.5 kg x 5

Butterfly Hammer Strength
Set 1: 59 kg x 6
Set 2: 59 kg x 5

Hammer-Step-Back-Row
Set 1: 68.75 kg x 7
Set 2: 68.75 kg x 6

Schräge Brustpresse (Maschine)
Set 1: 23.75 kg x 6
Set 2: 23.75 kg x 6

Wide Grip Lat Pulldown
Set 1: 70 kg x 5
Set 2: 70 kg x 5

Butterfly Reverse
Set 1: 52 kg x 8
Set 2: 52 kg x 8

[Béla]

Ex A

Cable Curl Hinterm Körper
Set 1: 11.25 kg x 9
Set 2: 11.25 kg x 8

Catana Exensions
"Anderer Kabelzug"
Set 1: 8.75 kg x 11
Set 2: 8.75 kg x 9

Wadenheben Beinpresse Einbeinig
Set 1: 85 kg x 4
Set 2: 75 kg x 5

Tibialis
Set 1: 121 reps

Liegendes Beinbeugen (Maschine)
Set 1: 30 kg x 9
Set 2: 30 kg x 8

Beinstrecker Unilateral
Set 1: 32.5 kg x 8

Hyperextension (Gewichtet)
Set 1: 60 kg x 7
Set 2: 60 kg x 6

Beinpresse
Set 1: 100 kg x 7
Set 2: 120 kg x 6

Beinheben hängend
Set 1: 6 reps
Set 2: 4 reps

[Béla]

Torso B

Seitheben (Kurzhantel)
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 10

Seitheben (Kabel)
Set 1: 10 kg x 8

T-Bar Rudern
Set 1: 57.5 kg x 5
Set 2: 57.5 kg x 5

Butterfly Hammer Strength
Set 1: 59 kg x 6
Set 2: 59 kg x 6

Hammer-Step-Back-Row
Set 1: 70 kg x 5
Set 2: 70 kg x 5

Schräge Brustpresse (Maschine)
Set 1: 23.75 kg x 6
Set 2: 23.75 kg x 6

Wide Grip Lat Pulldown
Set 1: 70 kg x 6
Set 2: 70 kg x 6

Butterfly Reverse
Set 1: 52 kg x 9
Set 2: 52 kg x 8

[Béla]

Ex B
Preacher Curl (Kurzhantel)
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 8

Trizepsstrecken (unilateral, neben Körper)
Set 1: 12.5 kg x 11
Set 2: 12.5 kg x 10

Wadenheben stehend (Maschine)
Set 1: 140 kg x 5
Set 2: 140 kg x 5

Tibialis
Set 1: 120 reps

Beinbeuger Sitzend Hammer Strength
Set 1: 45 kg x 11
Set 2: 47 kg x 10
Set 3: 49.5 kg x 9

Beinstrecken Hammer Strength
Set 1: 66 kg x 8

Hackenschmidt Squat (Maschine)
Set 1: 30 kg x 6
Set 2: 30 kg x 5

Beinheben hängend
Set 1: 8 reps
Set 2: 5 reps

[Béla]

Torso A


Seitheben (Maschine)
Set 1: 32.5 kg x 11
Set 2: 32.5 kg x 10

Seitheben (Kabel)
Set 1: 10 kg x 8

Traps Rudern Weiter Obergriff ( Hammer Strength)
Set 1: 66.5 kg x 5
Set 2: 66.5 kg x 5

Butterfly Hammer Strength
Set 1: 59 kg x 7
Set 2: 59 kg x 6

Iliac Lat Pulldown
Set 1: 35 kg x 6
Set 2: 35 kg x 66

30° MP-SBD
Set 1: 49 kg x 7
Set 2: 51.5 kg x 6

Wide Grip Lat Pulldown
Set 1: 70 kg x 7
Set 2: 70 kg x 6

Reverse Fliegende (Kabel)
Set 1: 14.38 kg x 10
Set 2: 14.38 kg x 9