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Monday

Chest

Flat Bench - 4 x w/u - 7-6-5
Incline Bench - 4 x w/u - 7-6-5
Decline Bench - 4 x w/u - 7-6-5

Shoulders

Military Press - 4 x w/u - 7-6-5
Behind Neck Press - 4 x w/u - 7-6-5
Barbell Upright Row- 3 x 7-7-7
Dumbbell Side Laterals - 3 x 10-10-10

Calves

Standing Calf Raises - 5 x 15-12-10-8-6 (30 second rest between sets)



Tuesday

Power Movements

Rack Dead Lifts - 3 x w/u - 5-5 (bar at knee level , lift until knees are almost locked. Lower, repeat)
Conventional Dead Lift - 4 x w/u - 5-4-3
Plate Dead Lift - 3 x w/u - 5-3 (stand with heals on a pair of 45 pound plates)
Power Cleans - 4 x w/u - 7-5-3

Calves

Standing Calf Raises - 1 x 100 - No Weight



Wednesday

Back

Wide Grip Pulldown Back - 4 x w/u - 10-10-10
Wide Grip Pulldown - Front - 3 x 10-10-10
Close Grip Pulldown - Front - 3 x 10-10-10
Dumbbell Pullovers 3 x 10-10-10



Thursday

Triceps

Super Set - Skull Crushers/Close Grip Bench - 4 x w/u-10-10-10
Standing Dumbbell Triceps Extension - 3 x 10-10-10
Cable Triceps Press Down - 3 x 10-10-10

Biceps

Cambered Bar Curls - 4 x w/u - 10-10-10
Standing DB Hammer Curls - 3 x 10-10-10
Incline DB Curls - 3 x 10-10-10

Forearms

Barbell Wrist Curls - 5 x 15-12-10-8-6 (30 second rest between sets)

Calves

Standing Calf Raises - 5 x 15-12-10-8-6 (30 second rest between sets)




Friday

Legs

Leg Extensions - 4 x w/u-10-10-10
Leg Curls - 4 x w/u-10-10-10
Conventional Squats - 4 x w/u-7-6-5
Sumo Squats (wide stance) - 3 x 7-6-5
Highbar Squats (feet 1 ft. apart) 3 x 7-6-5

Calves

Standing Calf Raises - 1 x 100 - No Weight