Train harder than last time

[Béla]

2 Rücken & Hintere Schulter

Traps Rudern Weiter Obergriff ( Hammer Strength)
Set 1: 65 kg x 7
Set 2: 65 kg x 3 [Drop-Satz]
Set 3: 65 kg x 2 [Drop-Satz]
Set 4: 65 kg x 6
Set 5: 65 kg x 2 [Drop-Satz]
Set 6: 65 kg x 2 [Drop-Satz]
Set 7: 62.5 kg x 7
Set 8: 62.5 kg x 3 [Drop-Satz]
Set 9: 62.5 kg x 2 [Drop-Satz]
Set 10: 62.5 kg x 6
Set 11: 62.5 kg x 2 [Drop-Satz]
Set 12: 62.5 kg x 2 [Drop-Satz]

Latzug (Kabel)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 9
Set 4: 60 kg x 8

Iso-laterales Rudern
Set 1: 37.5 kg x 12
Set 2: 37.5 kg x 12
Set 3: 37.5 kg x 12
Set 4: 27.5 kg x 10 [Drop-Satz]
Set 5: 22.5 kg x 9 [Drop-Satz]

Face Pull
Set 1: 35 kg x 14
Set 2: 35 kg x 12
Set 3: 35 kg x 11
Set 4: 25 kg x 10 [Drop-Satz]
Set 5: 20 kg x 9 [Drop-Satz]

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

Hyperextension
Set 1: 15 wiederholungen
Set 2: 15 wiederholungen
Set 3: 15 wiederholungen
Set 4: 15 wiederholungen

[Béla]

3 Beine & Waden


Beinpresse
Set 1: 155 kg x 10
Set 2: 155 kg x 10
Set 3: 155 kg x 10
Set 4: 155 kg x 10

V-squat
Set 1: 80 kg x 12
Set 2: 80 kg x 4 [Drop-Satz]
Set 3: 80 kg x 3 [Drop-Satz]
Set 4: 80 kg x 12
Set 5: 80 kg x 3 [Drop-Satz]
Set 6: 80 kg x 2 [Drop-Satz]
Set 7: 80 kg x 12
Set 8: 80 kg x 3 [Drop-Satz]
Set 9: 80 kg x 2 [Drop-Satz]
Set 10: 80 kg x 12
Set 11: 80 kg x 2 [Drop-Satz]
Set 12: 80 kg x 1 [Drop-Satz]

Beinstrecken
Set 1: 45 kg x 14
Set 2: 45 kg x 14
Set 3: 45 kg x 14
Set 4: 30 kg x 7 [Drop-Satz]
Set 5: 20 kg x 7 [Drop-Satz]

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 5 [Drop-Satz]
Set 5: 17.5 kg x 6 [Drop-Satz]

Wadenheben stehend (Maschine)
Set 1: 115 kg x 15
Set 2: 115 kg x 12
Set 3: 115 kg x 11
Set 4: 110 kg x 12

[Béla]

4 Schultern & Brust (Hypertrophie/Pump)

Seitheben (Maschine)
Set 1: 35 kg x 7
Set 2: 35 kg x 3 [Drop-Satz]
Set 3: 35 kg x 2 [Drop-Satz]
Set 4: 32.5 kg x 10
Set 5: 32.5 kg x 3 [Drop-Satz]
Set 6: 32.5 kg x 2 [Drop-Satz]
Set 7: 32.5 kg x 10
Set 8: 32.5 kg x 3 [Drop-Satz]
Set 9: 32.5 kg x 2 [Drop-Satz]

Schulterpresse Technogym
Set 1: 20 kg x 10
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Set 4: 15 kg x 15

Negatives Bankdrücken (Langhantel)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10
Set 4: 55 kg x 5 [Drop-Satz]
Set 5: 50 kg x 5 [Drop-Satz]

Seitheben (Kurzhantel)
Set 1: 6 kg x 15
Set 2: 6 kg x 15
Set 3: 6 kg x 15
Set 4: 6 kg x 15

Kabelüberzüge
Set 1: 16.25 kg x 14
Set 2: 16.25 kg x 13
Set 3: 16.25 kg x 10
Set 4: 16.25 kg x 10

Schulterheben (Kurzhantel)
Set 1: 35 kg x 12
Set 2: 35 kg x 12
Set 3: 35 kg x 12

[Béla]

5 Arme (Bizeps/Trizeps)

Bankdrücken - Enger Griff (Langhantel)
Set 1: 47.5 kg x 10
Set 2: 47.5 kg x 10
Set 3: 47.5 kg x 10
Set 4: 47.5 kg x 9
Set 5: 40 kg x 4 [Drop-Satz]
Set 6: 35 kg x 5 [Drop-Satz]

Überkopf-Trizepsstrecken (Kabelzug)
Set 1: 8.75 kg x 12
Set 2: 10 kg x 12
Set 3: 11.25 kg x 12

Bizepscurl (Langhantel)
Set 1: 30 kg x 12
Set 2: 30 kg x 10
Set 3: 30 kg x 10
Set 4: 30 kg x 8

Hammer Curl (Kurzhantel)
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 10

Pushdowns Untergriff Einarmig
Set 1: 5 kg x 14
Set 2: 6.25 kg x 14
Set 3: 7.5 kg x 14

Preacher Curl (Langhantel)
Set 1: 17.5 kg x 14
Set 2: 17.5 kg x 11
Set 3: 17.5 kg x 10
Set 4: 15 kg x 4 [Drop-Satz]
Set 5: 10 kg x 4 [Drop-Satz]