Train harder than last time

[Béla]

4 Rückendichte, Nacken

Seated Cable Row - V Grip (Cable)
Set 1: 50 kg x 10
Set 2: 50 kg x 10
Set 3: 50 kg x 10
Set 4: 50 kg x 10
Set 5: 45 kg x 7 [Drop]
Set 6: 9 kg x 7 [Drop]

T-bar frei
Set 1: 30 kg x 12
Set 2: 30 kg x 4 [Drop]
Set 3: 30 kg x 3 [Drop]
Set 4: 30 kg x 12
Set 5: 30 kg x 4 [Drop]
Set 6: 30 kg x 3 [Drop]
Set 7: 30 kg x 12
Set 8: 30 kg x 4 [Drop]
Set 9: 30 kg x 3 [Drop]
Set 10: 30 kg x 12
Set 11: 30 kg x 3 [Drop]
Set 12: 30 kg x 3 [Drop]

Rumänisches Kreuzheben (Langhantel)
Set 1: 80 kg x 12
Set 2: 80 kg x 12
Set 3: 80 kg x 12
Set 4: 80 kg x 12
Set 5: 80 kg x 12
Set 6: 80 kg x 12

Schulterheben (Kurzhantel)
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 12
Set 4: 30 kg x 12
Set 5: 25 kg x 8 [Drop]
Set 6: 20 kg x 10 [Drop]

Eigentlich stand Kreuzheben auf dem Plan, ich hab's verpeilt und RDLs gemacht ...

[Béla]

5 Schultern, Waden

Schulterdrücken (Smith Machine)
Set 1: 34 kg x 10
Set 2: 34 kg x 5 [Drop]
Set 3: 34 kg x 4 [Drop]
Set 4: 34 kg x 10
Set 5: 34 kg x 4 [Drop]
Set 6: 34 kg x 3 [Drop]
Set 7: 34 kg x 10
Set 8: 34 kg x 3 [Drop]
Set 9: 34 kg x 2 [Drop]
Set 10: 34 kg x 9
Set 11: 34 kg x 2 [Drop]
Set 12: 34 kg x 2 [Drop]

Seitheben (Kurzhantel)
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 12
Set 4: 8 kg x 10

vorgebeugtes Seitheben
Set 1: 9 kg x 9
Set 2: 7 kg x 9
Set 3: 6 kg x 11
Set 4: 6 kg x 10

Wadenheben sitzend
Set 1: 30 kg x 8
Set 2: 30 kg x 5 [Drop]
Set 3: 30 kg x 4 [Drop]
Set 4: 30 kg x 8
Set 5: 30 kg x 4 [Drop]
Set 6: 30 kg x 3 [Drop]
Set 7: 30 kg x 8
Set 8: 30 kg x 3 [Drop]
Set 9: 30 kg x 2 [Drop]

Einbeiniges Wadenheben stehend (Maschine)
Set 1: 25 kg x 10
Set 2: 17.5 kg x 17
Set 3: 15 kg x 15
Set 4: 10 kg x 8 [Drop]
Set 5: 7.5 kg x 7 [Drop]