Plan ist in Englisch deswegen schreib ich den auch am so hier hin:

Day a ; Brust, Schulter, Trizeps

- Barbell Bench Press (Warmup + 10,6,4,Burnout)
- Seated Barbell Shoulder Press (10,6,4)
- Standing Dumbbell Laterall Raises (Burnout)
- Bar Dips (10,8,6)
- Crunches

Day b; Beine

-Barbell Squats (Warmup+ 8,6,4, Burnout)
-Barbell Stiff-legged Deadlifts (8,6,4, Burnout)
-Calf Raises (10,8,6, Burnout)

Day c; Rücken , Bizeps

-One Arm Dumbbell Rows (Warmup)
-Pull Ups Overhand (8,6,4)
-Barbell Bent Over Rows Underhand (8,6,4,Burnout)
-Standing Barbell Shrugs (Burnout)
-Standing EZ Bizeps Curls (8,6,4,Burnout)
-Decline Alternating Crunches