http://www.bbszene.de/bodybuilding-f...2&d=1553187232
Anhang 42502
http://www.bbszene.de/bodybuilding-f...3&d=1553187836
Anhang 42503
Druckbare Version
Monday
Hip Circle, 2 warm-up sets of 20 seconds per leg
Leg Swing, 2 warm-up sets of 20 seconds per leg
Deadlift, Warm up to 80% 1RM, 5 working sets of 5 reps
Bent-Over Barbell Row, 3 sets of 10 reps with 65% 1RM
Bench Press, Warm up to 75% 1RM, 5 working sets of 5 reps
Floor Press, 5 sets of 3 reps with 85% 1RM
Cable Push-Down, 8 sets of 10 reps
Wednesday
Hip Circle, 2 warm-up sets of 20 seconds per leg
Leg Swing, 2 warm-up sets of 20 seconds per leg
Squat, Warm up to 90% 1RM, 4 working sets of 3 reps
Leg Press, 5 sets of 8 reps with 70% 1RM
Friday
Hip Circle, 2 warm-up sets of 20 seconds per leg
Leg Swing, 2 warm-up sets of 20 seconds per leg
Squat, Warm up to 90% 1RM, 4 working sets of 3 reps
Bench Press, Warm up to 75% 1RM, 5 working sets of 5 reps
Floor Press, 4 sets of 3 reps with 85% 1RM
Cable Push-Down, 8 sets of 10 reps