oder auf ausländisch.
Day two is squating and assistance.
Your exercises on day one will be as follows.
1.Squats.
2.Front Squats or Leg Extension
3.Stiff Legged Deadlifts or Hamstring curls

Day two is bench presses and assistance.
Your exercises for day two are as follows
1.Bench Presses
2.Clean and Jerk or Standing Push Press or Military Press

Day three is deadlifts and assistance work.
Exercise selection is as follows.
1.Deadlifts
2.Barbell Row or Cable Row
3.Chins or Pulldowns to the chest.

oder auch mit armen:
Montag:Brust/Schulter

Mittwoch:Beine/Arme

Freitag:Rücken,Bauch

oder mit mehr armen:
TE1: Arme

TE2: Beine

TE3: Rücken - Brust - Schultern