hey! vielleicht kann mir einer helfen, den trainigsplan hier zu übersetzen, auch für tipps, wer mir den plan übersetzen könnte wäre ich dankbar. mein bruder kam grad aus übersee zurück (austausch) und hat mir den plan mitgebracht, ist jetzt etwas kompliziert die ganze story zu erzählen, auf jeden fall hier ist der plan:

Day 1, chest and biceps
Day 2, quadriceps and calves
Day 3, back and triceps
Day 4, shoulders and hamstrings.

Rest for 1 minute between all sets. After the weight workout, try his cardiovascular routine: a 5-minute warmup, then 30 to 50 minutes in your target heart-rate zone and a 5-minute cooldown. also perform four to eight sets of 40 to 150 ab exercises every third day.

Monday
Do four sets of 10 repetitions each: pec deck, 15-degree-incline dumbbell press, barbell bench press, dip, barbell curl, dumbbell curl, reverse curl.

Tuesday
Do four sets of 10 to 15 reps each: leg extension, leg press, parallel squat; then, three long sets of walking lunges. Next, do four sets of 12 to 15 reps of the standing calf raise and seated calf raise.

Thursday
Do 10 to 15 reps per set: lat pulldown (three sets), front pulldown (three sets), neutral-grip one-arm row (four sets), wide-grip seated row (three sets). Then do 10 reps per set: lying triceps extension (three sets), triceps pushdown (four sets), V-bar triceps pushdown (three sets), reverse triceps extension (four sets).

Friday
Do 10 reps per set: dumbbell shrug (four sets), barbell shrug (two sets), dumbbell seated military press (four sets), lateral raise (three sets), front raise (three sets), reverse fly (three sets), lying hamstring curl (three sets), one-leg hamstring curl (three sets), straight-leg deadlift (four sets). Rest up for Monday.

vielen dank im voraus!!