Trainingslog von Generation
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Code:
Tag1: Brust,Beine, Waden,Bizeps
Brust:
Bankdrücken: 60kg 12 Wdhs/70kg 8 Wdhs/80kg 8 Wdhs
SBD: 60kg 12 Wdhs/70kg 8 Wdhs/80kg 8Wdhs bei guter Kondition nochmal 90 kg 4 Wdhs
Butterfly: 50kg 12 Wdhs/ 60 kg 8 Wdhs / 75 kg 8 Wdhs
Beine:
Kniebeugen: 60kg 8 Wdhs/ 80kg 8 Wdhs/ 100 kg 6 Wdhs
Beinbeuger sitzend: 40kg 12 Wdhs/ 50kg 12 Wdhs/ 60 kg 10 Wdhs
Beinbeiger liegend: 40 kg 12 Wdhs/50kg 8Wdhs/55kg10Wdhs
Wadenheben: 100 kg 12 Wdhs/ 110kg 8 Wdhs
Bizeps:
Scott-curls: 12kg 12 Wdhs/15kg 10 Wdhs 18 kg 8 Wdhs
SZ-Curls: 27 kg 10 Wdhs/35kg 8 Wdhs/ 47 kg 6 Wdhs
Konzentrations-Curls am Curlput: 30kg 12 Wdhs 40kg 8 Wdhs 45 kg 8 Wdhs
