Hallo,
habe hier einen schönen Trainingsplan zur Unterstützung meiner eigentlich sportart gefunden. Möchte diesen Trainingsplan im Winter absolvieren, weiß leider nur nicht wie die meißten übungen auf deutsch heißen oder ausgeführt werden bzw. wie sie aussehen sollen.
Monday- Upper Body
* Bench Press – 5 sets – 6 reps, 6 reps, 6 reps, 4 reps, 2 reps
* Incline Bench Press – 5 sets – 8 reps, 6 reps, 6 reps, 4 reps, 4 reps
* Standing Push Press – 4 sets -6 reps, 6 reps, 4 reps, 4 reps (?)
* Bent Over Rows – 4 sets – all 6 reps (?)
* Skull Crushers – 3 sets – all 6 reps
* Standing Dumbbell Curls- 4 sets – 8 reps, 8 reps, 6 reps, 6 reps (?)
* Dumbbell Shrugs – 4 sets - failure (?)
Tuesday – lower body/abs
* Hang Clean – 4 sets – 6 reps, 4 reps, 4 reps, 2 reps (?)
* Squat – 5 sets - 6 reps, 6 reps, 6 reps, 4 reps, 2 reps
* Dead Lift – 5 sets – 8 reps, 6 reps, 6 reps, 4 reps, 4 reps
* Front Squat – 4 sets – 6 reps, 6 reps, 4 reps, 4 reps (?)
* Lunges – 3 sets – 8 reps (?)
* Leg Curls – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
* Behind the Neck Barbell Calf Raises – 4 sets – 8 reps, 8 reps, 6 reps, 6reps(?)
* Calf Raises against the Wall Using Bodyweight as Only Resistance – 3 sets- failure (?)
* Weighted V crunch – 3 sets – all 10 reps (?)
* Trunk Twist – 2 sets – failure (?)
* Weighted Decline Crunch – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps (?)
Wednesday – off
Thursday- Upper Body Day #2
* Incline Dumbbell Press – 5 sets – 10 reps, 8 reps, 8 reps, 6 reps, 4 reps (?)
* Bench Press – 5 sets - 10 reps, 8 reps, 8 reps, 6 reps, 4 reps
* Seated Military Press – 4 sets – 6 reps, 6 reps, 4 reps, 4 reps
* Lat pull downs to front – 3 sets – all 6 reps (?)
* Pull-ups – 5 sets – failure
* Close Grip Bench Press – 4 sets – 6 reps, 6 reps, 4 reps, 2 reps
* Weighted Dips – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
* Barbell Curls – 4 sets - 10 reps, 8 reps, 8 reps, 6 reps, 4 reps (?)
Friday – Lower Body Day #2
* Traditional Power Clean – 4 sets – 6 reps, 6 reps, 4 reps, 4 reps,
* Snatch – 4 sets – 4 reps, 4 reps, 3 reps, 2 reps (?)
* Box Squat – 5 sets – 8 reps, 8 reps, 6 reps, 4 reps, 4 reps (?)
* Dead Lift – 3 sets – 8 reps, 6 reps, 6 reps
* Leg Extensions – 4 sets – 10 reps, 8 reps, 8 reps, 6 reps
* Barbell Calve Raises – 3 sets – 10 reps, 8 reps, 6 reps (?)
* Weighted Leg Lifts – 4 sets – all 8 reps (?)
* Trunk Twist – 1 set – failure (?)
* Medicine Ball Sit Ups – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
wenn sich jemand die Mühe machen könnte und mir die ganzen übungen die ich nicht verstehe (?) erklären könnte oder ein link schicken könnte wo alles steht wäre das wirklich prima für mich... vielen dank schonmal !
mfg, Pepe :stemm:
