Das englander Trainingsplan.

[Wogihao]

Yes thats corect, its the DC split.

You do the easy bodypart first before the realy hard exersise. That way its impossible to finish before everything is completed.

The theory is if you did very hard set of squats/leg press or for instance on back day you did deadlift first. Many people would just want to go home after doing the hard exersise first.

So if you save the worst ones till the end you feel you have to do everything.

I cant get to the gym on other days because of job ect.. so I have to do thursday/friday like that. But you are corect. Its not the best way.

The exersise order on whats basicly leg day - you pre-exaust the legs (with hamstring/Beinbeuger exersise first ) so its much safer for my legs because I dont have to go so heavy on squats ect.

[vlsk]

Nice job, it really looks strong. Kepp on pumping

[Mr. Squat]

Nice!

Keep on keeping on.

[Wolfcastle]

I would say...nice.

[Wogihao]

Danke,

workout 1.a

Brust - Schrägbankdrücken

Shoulder - standstoßen

Tricep - Negativbankdrücken.

Back width - Low pulley rows.

Rückentiefe - Rack pulls.

1.b

Brust - Bankdrücken mit Kurzhanteln

Shoulder - Nackendrücken

Tricep - Stirndrücken

Back width - Barbell rows

Rückentiefe - Kreuzheben

1.c

Brust - decline smith machine

Shoulder - Clean and press

Tricep - enges Bankdrücken

Back width - Klimmzüge

Rückentiefe - sauberes Kreuzheben

[Rob Zombie]

Brust - Incline bench press = Schrägbankdrücken

Tricep - Reverse bench press. = Negativbankdrücken (?)


Brust - Dumbell bench press = Bankdrücken mit Kurzhanteln

Shoulder - Behind the neck press = Nackendrücken

Tricep - Skull Crusher (nose crusher) = Stirndrücken

Rückentiefe - Deadlift = Kreuzheben

Tricep - Close grip bench press = enges Bankdrücken

Back width - pullups = Klimmzüge

Rückentiefe - Clean deadlift = sauberes Kreuzheben

I tried to translate a few exercises for you

[Wogihao]

I tried to translate a few exercises for you

Thank you very much!

[Mr. Squat]

Reverse Bench Press = Bankdrücken mit Curlgriff



Clean deadlift = sauberes Kreuzheben

Das ist unglücklich, da denkt noch jemand, er macht den Zug 1 der Gewichtheber

[Wogihao]

Is there list of German words for exersise names that I can use to learn?

Thanks for the help dennis79!

[Wogihao]

workout 1.a

Brust - Schrägbankdrücken

1 x 10 @ 70kg, 1 x 10 @ 120kg, 1 x 3 @ 142.5kg, 1 x 10 REST PAUSE 120kg.

Shoulder - standstoßen

1 x 10 @ 20kg, 1 x 10 @ 40kg, 1 x 10 @ 60kg, 1 x 5 REST PAUSE 80kg.

Tricep - Negativbankdrücken

1 x 10 @ 70kg, 1 x 10 @ 90kg, 1 x 120kg (Negative), 1 x 8 REST PAUSE, 105kg.

Rücken width - Low pulley rows.

1 x 10 @ pin 3, 1 x 10 @ pin 8, 1 x 10 @ pin 12, 1 x 6 REST PAUSE @ stack.

Rückentiefe - Rack pulls.

1 x 10 @ 60kg, 1 x 8 @ 100kg, 1 x 2 @ 130kg, 1 x 2 @ 160kg, 1 x 6 @ 180kg REST PAUSE

END

Gut tag, das ist De-load Woche.

Good day, this is a De-load week.