(Anlage) |
KKeine Bearbeitungszusammenfassung |
||
| Zeile 29: | Zeile 29: | ||
| | | | ||
|- | |- | ||
|B01 Ruderzugmaschine | |||
|3 | |||
|15 | |||
|30.00 | |||
| | | | ||
| | |- | ||
| | |E01 Beinpresse | ||
| | |3 | ||
|15 | |||
|93.00 | |||
| | | | ||
|- | |- | ||
| | |E06 Gesäßpresse | ||
| | |3 | ||
| | |15 | ||
| | |25.00 | ||
| | | | ||
|- | |- | ||
| | |B03 Rückenstrecker | ||
| | |3 | ||
| | |12 | ||
| | |5.00 | ||
| | |normal + seitwärts | ||
|- | |- | ||
| | |E02 Adduktion | ||
| | |3 | ||
| | |15 | ||
| | |50.00 | ||
| | | | ||
|- | |- | ||
| | |E03 Abduktion | ||
| | |3 | ||
| | |15 | ||
| | |50.00 | ||
| | | | ||
|- | |- | ||
| | |D11 Trizeps | ||
| | |3 | ||
| | |15 | ||
| | |50.00 | ||
| | | | ||
|- | |- | ||
| | |D01 Bizeps | ||
| | |3 | ||
| | |15 | ||
| | |20.00 | ||
| | | | ||
|- | |- | ||
| | |F10 Bauchtrainer | ||
| | |3 | ||
| | |15 | ||
| | |30.00 | ||
| | | | ||
|} | |} | ||
__NICHT_INDEXIEREN__ | __NICHT_INDEXIEREN__ | ||
Version vom 14. November 2024, 13:41 Uhr
| Warm Up: Crosser 15min (5 Min Cardio + 10 Min Hochleistung) | ||||
| Cool Down: Rudermaschine 5000m Stufe 10 | ||||
| Übung | Sätze | Whd. | Gewicht | Notizen |
|---|---|---|---|---|
| A01 Brustpresse | 3 | 15 | 30.00 | |
| A02 Butterfly | 3 | 15 | 25.00 | |
| B02 Latzugmaschine | 3 | 15 | 55.00 | |
| B01 Ruderzugmaschine | 3 | 15 | 30.00 | |
| E01 Beinpresse | 3 | 15 | 93.00 | |
| E06 Gesäßpresse | 3 | 15 | 25.00 | |
| B03 Rückenstrecker | 3 | 12 | 5.00 | normal + seitwärts |
| E02 Adduktion | 3 | 15 | 50.00 | |
| E03 Abduktion | 3 | 15 | 50.00 | |
| D11 Trizeps | 3 | 15 | 50.00 | |
| D01 Bizeps | 3 | 15 | 20.00 | |
| F10 Bauchtrainer | 3 | 15 | 30.00 | |
