Hi,
nach etwa 1 Jahr Training hab ich diesen Trainingsplan gefunden, wie findet ihr den?
Tag 1:
Dumbbell presses on flat bench
Dumbbell presses on incline bench
Standing barbell military presses
Dips
Cable crossover flies (focus on contraction)
Lateral dumbbell deltoid raises
Skullcrushers with EZ-bar
Tricep V-bar pushdowns
Tag 3:
Deadlifts
Chins
Dumbbell rows
Preacher curls with EZ-bar
Standing alternating dumbbell bicep curls
Seated dumbbell hammer curls
Reverse bicep curls with straight bar
Ab-machine of choice (Nautilus recommended)
Crunches
Tag 5:
Squats
Leg presses (plate-loaded machine)
Leg extension machine
Seated hamstring curls
Face-down hamstring curls
Standing calf presses
Donkey calf presses
Lying calf presses
der ist von
http://www.bodybuilding.com/fun/matt89.htm
ein wenig abgeändert
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