Sie sind auf Seite 1von 1

ABXABXX(A = 1, B = 2, X = rest)

Training Split 1:

Exercise (sets)

Chest/Arms/Shoulders
Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Flat Bench Press (6)


Incline/Decline Bench
Press (3)
Chest Fly
Dumbell/Machine (3)
Shoulder Press Barbell
(3)
Dips/Superset with
Pushups (3)
Bicep Curls (6)
Tricep
Pushdowns/Extensions
(4)

Training Split 2:

Exercise
Leg Press (4-6)
Back Squat(6)
Dead Lift (6)
Lunges (4)
*Calf Raises (4-6)
Pull ups (3)
Lat Pull-Down (3)
Row Barbell/Machine
(3)

* Optional Exercise