Vorname: Roger
Name: Snipes
Größe: 178cm


Training

Monday: Quads/Calves

Hack Squat 4 x 8
Seated Calf Raises 6 x 8
Leg Press 4 x 8
Standing Calf Raise 4 x 8
Lunges with dumbbells 12kg 4 x 8
Leg Extensions 4 x 8

Tuesday: Back/Triceps

Seated Rows 4 x 8
Dips 4 x 8
Hammer Strength Row 4 x 8
Rope Pushdown 4 x 8
Wide Grip Pull Ups 4 x 8
Kickbacks 4 x 8
Bent Over Barbell Rows 4 x 8
Tate Press 4 x 8

Wednesday: Chest/Biceps

Flat Bench 4 x 8
Preacher Curls 4 x 8
Incline Bench 4 x 8
Barbell Curls 4 x 8
Hammer Strength Decline 4 x 8
Concentration Curls 4 x 8
Cable Fly’s 4 x 8
Hammer Curls 4 x 8

Thursday: Legs

Glute Hamstring Raises 4 x 8
Hip Raises with 100 kg bar 4 x 8
Deadlift (Stiff Leg) 4 x 8
Squats 4 x 8
Kickbacks 4 x 8
Hamstring Curls 4 x 8
Wide Sumo Squat Pulses (parallel to below parallel) 4 x 8

Friday: Shoulders

Upright Rows 4 x 8
Front Raises 4 x 8
Rear Fly’s 4 x 8
Rope to Face Pulls 4 x 8
Behind The Head Shoulder Press 4 x 8
Shrugs 4 x 8
Seated Lateral Raises 4 x 8
Seated Row with Wide Bar and Elbows High 4 x 8

Saturday: Rest Day

Recovery

Sunday: Rest Day

Recovery


Bilder