Beruflich Dokumente
Kultur Dokumente
A1)
185-190
B1)
B2)
C1)
C2)
Week
1
2
3
Sets
4
4
4
Reps
Week
1
2
3
Sets
4
4
4
Reps
Week
1
2
3
Sets
3
3
3
Reps
Week
1
2
3
Sets
3
3
3
Reps
Week
1
2
2
Sets
4
4
4
Reps
Rest
2/leg
2/leg
2/leg
RDL
6
6
6
Rest
90s
90s
90s
6
6
6
Rest
60s
60s
60s
Calf Raises
8
8
10
Rest
60s
60s
60s
Palloff Press
Iso-Deadlift 3x10s/Leg
8
8
8
Rest
60s
60s
60s
Tempo
50X0
50X0
50X0
Set 1
Set 2
Set 3
Set 4
Tempo
40X0
40X0
40X0
Set 1
Set 2
Set 3
Set 4
Tempo
40X0
40X0
40X0
Set 1
Set 2
Set 3
Set 4
Tempo
02X1
02X1
02X1
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
82.5%
85%
87.5%
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
A1)
Bench Press
Week
1
2
3
Sets
4
4
3
Reps
Week
1
2
3
Sets
4
4
3
Reps
8
8
8
Rest
60s
60s
60s
Week
1
2
3
Sets
4
4
4
Reps
Rest
B2)
DB Floor Press
Sets
3
3
3
Reps
C1)
Week
1
2
3
Thick Grip Hammer Curls
Week
1
2
3
Sets
4
4
4
Reps
Week
1
2
3
Sets
3
3
3
Reps
A2)
B1)
C2)
2
2
2
Rest
90s
90s
90s
DB Rows
Face Pulls
10
10
10
Rest
8
8
8
Rest
10
10
10
Palloff Press
10
10
10
Rest
Tempo
50X0
50X0
50X0
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Sets
5
5
4
Reps
Week
1
2
3
Sets
3
3
3
Reps
6
6
6
Rest
60s
60s
60s
B2)
RKC Planks
Sets
4
4
4
Reps
Rest
C1)
Week
1
2
3
SL Barbell Hip Thrusts
Week
1
2
3
Sets
4
4
4
Reps
Week
1
2
3
Sets
3
3
3
Reps
B1)
C2)
1
1
1
Rest
120s
120s
120s
3
3
3
Rest
8
8
8
Band Ab/Adduction
10
10
10
Rest
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
10,5
10,5
10,5
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
90%
92.5%
95%
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
A1)
Sets
4
4
4
Reps
Week
1
2
3
Sets
5
5
4
Reps
Week
1
2
3
Sets
4
4
3
Reps
B2)
Face Pulls
Sets
5
5
5
Reps
C1)
Week
1
2
3
Thick Grip Hammer Curls
Week
1
2
3
Sets
4
4
4
Reps
A2)
B1)
Rest
4
4
4
Chin-Ups
Rest
6
6
6
8
8
8
Rest
12
12
12
8
8
8
Rest
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
A1)
B1)
C1)
C2)
D)
Sets
4
4
3
Reps
Week
1
2
3
Sets
3
3
3
Reps
Week
1
2
3
Sets
4
4
4
Reps
Week
1
2
2
Sets
4
4
4
Reps
Week
1
2
2
Sets
4
4
4
Reps
Rest
3
3
3
Walking Lunges
6
6
6
Rest
90s
90s
90s
35s
35s
35s
Rest
60s
60s
60s
7
7
7
Rest
60s
60s
60s
1-Arm DB Carry
20yds
20yds
20yds
Rest
60s
60s
60s
Tempo
60X0
60X0
60X0
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
40X0
40X0
40X0
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
75%
77.5%
80%
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
A)
Bench Press
Week
1
2
3
Sets
4
4
4
Reps
Week
1
2
3
Sets
4
4
4
Reps
Week
1
2
3
Sets
5
5
5
Reps
C2)
DB Floor Press
Sets
4
4
4
Reps
D1)
Week
1
2
3
Foley Shoulder Shocker
Sets
3
3
3
Reps
D2)
Week
1
2
3
Wide-Stance Anti-Rotations
Week
1
2
3
Sets
3
3
3
Reps
B)
C1)
Rest
3
3
3
Chin Ups
Rest
6
6
6
Face Pulls
Rest
12
12
12
Rest
8
8
8
Rest
8
8
8
8
8
8
Rest
Tempo
60X0
60X0
60X0
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
75%
77.5%
80%
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8