Vorname: Zach
Name: Zeiler
Gewicht: ~80kg
Größe: 183cm

Training

Monday: Chest/Triceps

Dumbbell Pullover: 3×12,10,6
Incline Dumbbell Press: 4×12.10,8,6
Flat Dumbbell Press: 4×12,10,8,6
Decline Isolateral Machine Press: 3×10
Dumbbell Fly’s: 3×10-15
Cable Crossovers: 3×10-15
Overhead Dumbbell Extension: 4×12,10,8,6
Overhead Single Arm Triceps Extension: 3×10
Dumbbell Triceps Skull Crushers: 4×10
Single Arm Cable Triceps Pushdown: 3×10

Tuesday: Legs

Squats: 5 working sets 14.12.10,8,6 (last set a dropset)
Hack squat: 4×12,10,8,6
Leg Press: 4×10-14
Leg Extensions: 4×10-20
Laying Leg Curl: 4×8-12
Stiff Leg Dumbbell Deadlift: 4×12,10,8,6
Standing Leg Curl: 4×10

Wednesday: Back/Biceps

Lat Pulldown: 4×8-12
Isolateral Lat Pulldown: 4×8-12
Pull-ups: 2x failure
T-Bar Row: 4×10
One Arm Dumbbell Row: 4×12,10,8,6
Isolateral Row: 3×10
Cable Row: 4×10-15
Barbell Curl: 4×20-30
Dumbbell Alternating Curl: 3-4×20-30
One Arm Preacher Curl: 4×15-20

Thursday: Shoulders

Reverse Pec Dec (Rear Delts): 3×15
Rear Delts Cable Fly: 4×10
Dumbbell Shoulder Press: 5×14.12,10,8,6
Side Lateral Raise: 4×8-12
Upright Row: 3×10
Single Arm Side Lateral Raise: 3×10
Dumbbell Front Raise: 3×8-12
Isolateral Shoulder Press: 4×10
Barbell Shrugs: 6×20,16,12,10,8,6 (last set a dropset)
Dumbbell Shrugs: 5×10

Friday: Chest/Triceps

Dumbbell Pullover: 3×10
Barbell Bench Press: 4×12,10,8,6 (last set a dropset)
Incline Isolateral Bench: 4×12,10,8,6
Cable Crossover: 4×10
Pec Dec Fly: 4×10
Weighted Dips: 4×12,10,8,6
Barbell Skull Crushers: 4×12,10,8,6
Cable Overhead Triceps Extension: 3×10
Rope Triceps Pushdown: 3×20

Saturday:Legs

Leg Extensions: 4×10
Squats: 5×5
Hack Squat/Lunges Superset: 4×10
Sissy Squats: 4×15
Single Leg Hamstring Curls: 4×10
Reverse Hack Squats: 4×10
Barbell SL Deadlifts: 3×12,10,8
Laying Leg Curls: 3x failure

Sunday: Back/Biceps

Deadlifts: 6×20,14,12,10,8,6
Barbell Row: 4×12,10,8,6
Wide Grip Cable Row: 3×10
One Arm Dumbbell Row: 3×10
Unilateral Row: 3×10
Weighted Pullups: 3×10
Dumbbell Pullovers: 3×8
Close Grip Lat Pulldown: 3×10
Dumbbell Hammer Curl (One Arm): 4×20-30
Concentration Curl: 4×20
Preacher Curl: 3×20
Cable Curl: 2×30


Bilder: