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
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