Vorname: Max
Name: Philisaire
Größe: 185 cm
Training:
Monday: Shoulders
Machine Shoulder Press 3×10
Dumbbell Press 4×10
Smith Machine Press 4×10
Upright Row 4×10
Bent Lateral Raise 4×10
Front Raise 4×10
Lateral Raise 4×10
Dumbbell Shrugs 8×10
Tuesday: Biceps/Triceps
Barbell Curl 4×10
Machine Preacher Curl 4×10
Dumbbell Curl 4×10
Cable Rope Hammer Curl 4×10
Reverse Barbell Curl 4×10
Wrist Curl 4×10
Close Hand Incline Push Up 4×10
Cable Rope Push Down 4×10
Seated Dumbbell Overhead Ext 4×10
Cable Bar Push Down 4×10
Cable Kickback 4×10
Wednesday: Chest
Push Ups 1×30
Barbell Chest Press 5×10
Incline Dumbbell Press 4×10
Low Cable Cross Over 4×10
Incline Dumbbell Fly 4×10
Machine Wide Press 4×10
Thursday: Back
Pull Ups 6×10
Dead Lifts 5×10
Lat Pull Down 4×10
Dumbbell Row 4×10
Seated Cable Row 4×10
T-Bar Row 4×10
Friday: Legs
Leg extension 6×10
Leg Press 4×10
Squats 4×10
Hack Squats 4×10
Leg Curls 4×10
Standing Calf Raise 4×10
Seated Calf Raise 4×10
Saturday: Off
Rest day
Sunday: Off
Rest day
Bilder:
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