Discopumper-Plan:

3x10 Negativ-Bankdrücken
3x10 Bankdrücken
3x10 Schrägbankdrücken
3x10 Flys

1x10 LH-Curls
1x10 KH-Curls
1x10 SZ-Curls
1x10 Kabel-Curls
1x10 Hammer-Curls
1x10 Konzentrations-Curls
1x10 Bizeps-Maschine
1x10 Preacher-Curl
1x10 Scott-Curl

1x20 Sit-ups
1x20 Crunches
1x20 Reverse-Crunches
1x20 Seitliche Crunches
1x20 Kabel-Crunches
1x20 Bauch-Maschine
1x20 AB-Roller
1x20 Sitzball-Crunch
1x20 Bicycle-Crunch