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EXERCISE SET 1 SET 2 SET 3

Barbell Bench Press 6|12 6|12 6|12

Pec Deck Machine 50|12 50|12 40|12

Bent-Forward Cable Crossover 10|12 10|12 10|12

Push Up -|12 -|12 -|12

MONDAY Dumbbell Fly -|12 -|12 -|12

Dumbbell Shoulder Press 5|12 5|12 5|12

Captains Chair -|12 -|12 -|12

Reverse Crunch -|12 -|12 -|12

Bicycle Maneuver -|12 -|12 -|12

Concentration Curls 7|12 7|12 5|12

Seated Triceps Extensions 7|12 7|12 7|12

Behind-the-Back Barbell Wrist Curl 16|12 16|12 16|12

TUESDAY Hammer Curl 5|12 5|12 5|12

Triceps Kickbacks 3|12 3|12 3|12

Wrist Curls 7|12 7|12 7|12

Dip -|12 -|12 -|12

Behind-the-Back Barbell Shrug 20|12 20|12 20|12

Bent-Over Barbell Rows 10|12 10|12 10|12

Deadlift 16|12 16|12 16|12

Seated Cable Row 40|12 40|12 40|12


WEDNESDAY
Neutral Grip Pulldown 20|12 20|12 20|12

45-Degree Incline Row 10|12 10|12 10|12

Dumbbell Horizontal Back Extensions -|12 -|12 -|12

Sumo Deadlift 10|12 10|12 10|12


THURSDAY Leg Press 40|12 40|12 40|12
Standing Calf Raise 10|12 10|12 10|12
Step-ups 10|12 10|12 10|12

Hip Thrust 6|12 6|12 6|12

Leg Extension 10|12 10|12 10|12

Glute Bridge 12|12 12|12 12|12

Hamstring Curl 12|12 12|12 12|12

Low Cable Mule Kicks -|12 -|12 -|12

Seated Calf Raises -|12 -|12 -|12

Glute Ham Raise -|12 -|12 -|12

Kettlebell Swing -|12 -|12 -|12

Reverse Hyper -|12 -|12 -|12

Pendulum Quadruped Hip Extension -|12 -|12 -|12

Triangle Pushup -|12 -|12 -|12

Note: For each set, record the amount of weight lifted and then, after the |, record the number of repetitions completed.