Hallo Alle,

Wollte mal fragen ob Ihr mir etwas helfen koennt einige Saete, Uebungen herauszufiltern:


Monday:

Leg:
3. Sets Leg Curls 12/10/8
3. Sets Squats 12/10/8
2. Sets One-Leg Dumbbell Calf Raise 10/10/10

Shoulder:
3. Sets Seated Dumbbell Press 10/8/6
3. Sets Barbell Upright Rows 12/10/8
3. Sets Standing Lateral Dumbbell Raise 12/10/8

Abs:
4. Sets on machine 20/15/12 (or Hangig Knee Tucks reasonable?)
4. Crunches
2. Oblique Raises


Wednesday:

Chest:
4. Sets Bench press 10/8/6 (25 kg  35)
2. Sets Dipps 12/10/8
3. Sets Flyes 10/8/6 (10 kg)

Bizeps:
3. Sets Curls standing 12/10/8/6
1. Sets Hammer Curls 10/8/6
3. Sets EZ Curls 10/10/10


Friday:

Back:
3. Sets Deadlift 10/8/5
3. Sets Wide-Grip Front Chins.
3. Sets Barbell Bent-Over row 10/8/6
2. Sets Seated Cable Rows 10/10/10 (reasonable?)

Trizeps:
2 - 3. Sets Cable Pushdown 12 - 6
2. Sets Dips
2. Sets Barbell Wrist Curls 10/10/10

Tom