Vorname: Jeff
Name: Seid
Größe; 183cm
Gewicht: 95kg
Training
Monday: Chest/Calves/HIIT
Super Set:
Incline Bench: 4 sets of 10, 8, 8, drop set 6, failure
Incline Fly’s: 4 sets of 10, 10, 8, 8
Single Set:
Cable Cross Overs: 4 sets of 15, 10, 8, drop set 8, failure
Super Set:
Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
Dips: 4 sets to failure
Super Set:
Incline Bench Machine: 3 sets of 10
Pushups: 3 sets, failure
Single Set:
Pullovers: 3 sets of 15
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Tuesday: Back/Abs
Single Set:
Deadlifts: 4 sets of 15, 10, 8, 6
Super Set:
Bent Over Rows: 4 sets of 12, 10, 8, 8
Chainsaws: 4 sets of 12, 10, 10, 8
Super Set:
T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6
Wide Grip Pull Ups: 4 sets, failure
Super Set:
Seated Rows: 4 sets of 10, 8, 8, 6
Wide Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8
Single Set:
Good Mornings: 3 sets of 12
Single Set:
Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Wednesday: Legs/Calves/Cardio
Single Set:
Squats: 5 sets of 15, 10, 8, 6, 4
Super Set:
Front Squats: 4 sets of 12, 10, 8, drop set 8, 6
Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6
Single Set:
Leg Press: 4 sets of 10, 8, 8, 6
Super Set:
Quad Extensions: 4 sets of 12, 10, 8, 8
Lying Leg Curls: 4 sets of 12, 10, 8, 8
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Thursday: Shoulders/Abs
Tri-Set:
Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8
Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8
Side Lateral Raises: 4 sets of 12, 10, 8, 8
Super Set:
Arnold Press: 3 sets of 10, 8, 8
Cable Upright Rows: 3 sets of 8-10
Super Set:
Bent Over Lateral Raise: 3 sets of 8-10
Upright Rows: 3 sets of 12-15
Single Set:
Shrugs: 4 sets of 15
Single Set:
Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Friday: Arms/Calves
Super Set:
Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8
Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8
Super Set:
Machine Curls: 4 sets of 8-10
Pushdowns: 4 sets of 8-10
Super Set:
Incline Curls: 4 sets of 8-10
Kickbacks: 4 sets of 10-12
Super Set:
Concentration Curls: 4 sets of 8-10
One Arm Extensions: 4 sets of 10-12
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Saturday: Off
Rest
Sunday: Off
Rest
Bilder:
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https://igcdn-photos-b-a.akamaihd.ne...65822279_n.jpg
https://igcdn-photos-d-a.akamaihd.ne...32202993_n.jpg
https://igcdn-photos-b-a.akamaihd.ne...98340870_n.jpg
https://igcdn-photos-e-a.akamaihd.ne...44998078_n.jpg