Squats (Ass to grass) 6×15-20
Leg Press (Close stance) 4×20
Smith Machine Reverse Lunge (Each leg) 3×10
Machine Squats (Ass to grass) 3×10
Barbell Hip Thrusters 4×20
Weighted Bulgarian Split Squats (Each leg) 4×12
Leg Extension 5×20
Body Weight Squats 3x Failure
Adductor 3×20
Tuesday: Shoulders
Machine Shrugs 5×20
Lateral Raises 5×15-20
Dumbbell Overhead Press 5×8-20
Cable Upright Row 5×20
Smith Machine Shrugs 3×20
Deep Lateral Raises 3×20
Incline Front Raises 4×15-20
Dumbbell Rear Delt Fly 4×15-20
Shrugs 3×15
Rear Delt Raises 3×20
Lateral Raise Machine 3x Failure
Around The Worlds 3x Failure
Wednesday: Back
Lat Pulldown 5×12-20
Straight Arm Pulldown 5×20
Bent Over Barbell Row 4×12-20
Narrow Grip Dumbbell Row 4×20
Neutral Grip Lat Pulldown 3×15-20
Bent Over Cable Row 3×15
Reverse Lat Pulldown 3×15-20
Single Arm Lat Row 3×15
Assisted Pull Ups 3x Failure
Deadlifts 3×12-15
Lesezeichen