Wochentag |
Übung |
Montag |
Upper body # 1 |
Dienstag |
Lower body # 1 |
Mittwoch |
Rest |
Donnerstag |
Upper body # 2 |
Freitag |
Lower body # 2 |
Samstag |
Rest |
Sonntag |
Rest |
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Upper body # 1
-
Lower body # 1
-
Upper body # 2
-
Lower body # 2
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General warm-up: 5min light cardio & dynamic stretching |
Exercise |
Warm-Up Sets |
Working Sets |
Reps |
Early Set REP |
Last Set REP |
Rest |
Time Estimate |
Bench Press |
2-3 |
2 |
6-8 |
~ 14-16 |
~ 18 |
2-3 min |
15-20 min |
Pendlay Row |
2-3 |
3 |
8-10 |
~ 14-16 |
~ 18 |
2-3 min |
10-15 min |
Dumbbell Lateral Raise |
0-1 |
3 |
12-15 |
~ 18 |
20 |
1-2 min |
5-10 min |
Pull-Up (Optional Assistance) |
1-2 |
3 |
8-10 |
~ 14-16 |
~ 18 |
2-3 min |
10-15 min |
Dumbbell Fly |
0-1 |
2 |
15-20 |
~ 18 |
20 |
1-2 min |
5-10 min |
Superset 1: Preacher Curl |
0-1 |
2 |
10-12 |
~ 18 |
20 |
30 sec |
5-10 min |
Superset 1: Dumbbell Skullcrusher |
0-1 |
2 |
12-15 |
~ 18 |
20 |
0-1 min |
5-10 min |
Estimated Training Time: 55-75 min
ÜBUNGEN IN BILDER & VIDEO
General warm-up: 5min light cardio & dynamic stretching |
Exercise |
Warm-Up Sets |
Working Sets |
Reps |
Early Set REP |
Last Set REP |
Rest |
Time Estimate |
Barbell Romanian Deadlift |
2-3 |
3 |
8-10 |
~ 12 |
~ 14 |
2-3 min |
15-20 min |
Dumbbell Lunge |
2-3 |
3 |
6-8 |
~ 14 |
~ 16 |
3-4 min |
15-20 min |
Goblet Squad |
1-2 |
2 |
8-10 |
~ 14 |
~ 16 |
2-3 min |
10-15 min |
Standing Calf Raises |
0-1 |
3 |
10-12 |
~ 18 |
~ 20 |
1-2 min |
5-10 min |
Hanging Leg Raises |
0-1 |
3 |
10-12 |
~ 18 |
20 |
1-2 min |
5-10 min |
Estimated Training Time: 50-75 min
Suggested 1-2 Rest Days |
ÜBUNGEN IN BILDER & VIDEO
General warm-up: 5min light cardio & dynamic stretching |
Exercise |
Warm-Up Sets |
Working Sets |
Reps |
Early Set REP |
Last Set REP |
Rest |
Time Estimate |
Chin-Up |
1-2 |
3 |
10-12 |
~ 14-16 |
~ 18 |
2-3 min |
10-15 min |
Dumbbell Shoulder Press (Seated) |
2-3 |
3 |
6-8 |
~ 14-16 |
~ 18 |
2-3 min |
15-20 min |
Dumbbell Row |
1-2 |
3 |
10-12 |
~ 14-16 |
~ 18 |
2-3 min |
10-15 min |
Flat Dumbbell Press |
1-2 |
3 |
8-10 |
~ 14-16 |
~ 18 |
2-3 min |
10-15 min |
Dumbbell Rear Delt Fly |
0-1 |
2 |
10-12 |
~ 18 |
~ 20 |
1-2 min |
5-10 min |
Superset 1: Dumbbell Skullcrusher |
0-1 |
2 |
12-15 |
~ 18 |
20 |
30 sec |
3-5 min |
Superset 1: Incline Dumbbell Curls |
0-1 |
2 |
10-12 |
~ 18 |
20 |
30 sec |
3-5min |
Estimated Training Time: 55-85 min
ÜBUNGEN IN BILDER & VIDEO
General warm-up: 5min light cardio & dynamic stretching |
Exercise |
Warm-Up Sets |
Working Sets |
Reps |
Early Set REP |
Last Set REP |
Rest |
Time Estimate |
Barbell Back Squat |
2-3 |
3 |
6-8 |
~ 14 |
~ 16 |
3-4 min |
15-20 min |
Good Morning |
1-2 |
3 |
8-10 |
~ 14-16 |
~ 18 |
2-3 min |
10-15 min |
Dumbbell Lunge |
1-2 |
2 |
10-12 |
~ 18 |
20 |
2-3 min |
10-15 min |
Standing Calf Raises |
0-1 |
3 |
10-12 |
~ 18 |
20 |
1-2 min |
5-10 min |
Reverse Crunches |
0-1 |
3 |
10-20 |
~ 18 |
~ 20 |
1-2 min |
5-10 min |
Estimated Training Time: 55-85 min
Suggested 1-2 Rest Days |