Train harder than last time

[Béla]

5 Beine & Waden

Beinpresse
Set 1: 145 kg x 10
Set 2: 145 kg x 10
Set 3: 145 kg x 10

V-squat
Set 1: 80 kg x 10
Set 2: 80 kg x 4 [Drop]
Set 3: 80 kg x 3 [Drop]
Set 4: 80 kg x 10
Set 5: 80 kg x 4 [Drop]
Set 6: 80 kg x 2 [Drop]
Set 7: 80 kg x 10
Set 8: 80 kg x 2 [Drop]
Set 9: 80 kg x 2 [Drop]

Sumosquat Multipresse
Set 1: 29 kg x 20
Set 2: 29 kg x 18
Set 3: 29 kg x 18

Rumänisches Kreuzheben (Langhantel)
Set 1: 102.5 kg x 9
Set 2: 102.5 kg x 8
Set 3: 102.5 kg x 7

Liegendes Beinbeugen (Maschine)
Set 1: 25 kg x 14
Set 2: 25 kg x 14
Set 3: 25 kg x 14
Set 4: 22.5 kg x 4 [Drop]
Set 5: 17.5 kg x 4 [Drop]

Beinstrecken
Set 1: 45 kg x 14
Set 2: 45 kg x 11
Set 3: 45 kg x 11
Set 4: 30 kg x 4 [Drop]
Set 5: 20 kg x 5 [Drop]

Wadenheben stehend (Maschine)
Set 1: 127.5 kg x 9
Set 2: 127.5 kg x 8
Set 3: 125 kg x 8

[Béla]

1 Brust&Schulter

Schrägbankdrücken (Kurzhantel)
Set 1: 27.5 kg x 4
Set 2: 27.5 kg x 1 [Drop]
Set 3: 25 kg x 7
Set 4: 25 kg x 2 [Drop]
Set 5: 25 kg x 1 [Drop]
Set 6: 22.5 kg x 8
Set 7: 22.5 kg x 4 [Drop]
Set 8: 22.5 kg x 3 [Drop]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 10 kg x 11
Set 2: 10 kg x 11
Set 3: 10 kg x 11

Brustpresse Hammer Strength
Set 1: 31.25 kg x 10
Set 2: 31.25 kg x 10
Set 3: 31.25 kg x 6
Set 4: 21.25 kg x 5 [Drop]
Set 5: 16.25 kg x 5 [Drop]

Überzüge
Set 1: 22.5 kg x 14
Set 2: 22.5 kg x 14
Set 3: 22.5 kg x 12

Shoulder Press (Machine Plates)
Set 1: 20 kg x 8
Set 2: 20 kg x 5 [Drop]
Set 3: 20 kg x 3 [Drop]
Set 4: 21.25 kg x 7
Set 5: 21.25 kg x 3 [Drop]
Set 6: 21.25 kg x 3 [Drop]
Set 7: 21.25 kg x 7
Set 8: 21.25 kg x 3 [Drop]
Set 9: 21.25 kg x 2 [Drop]

Seitheben (Kabel)
Set 1: 6.88 kg x 12
Set 2: 6.88 kg x 12
Set 3: 6.88 kg x 12

Butterfly Reverse
Set 1: 47 kg x 12
Set 2: 47 kg x 12
Set 3: 47 kg x 11