Montag, 4. Juli 2011

"Super Routine" from the 70s. Split 1

Training
Beginn: 19:30Uhr

Warmup
3x3 Min BAS MMA

Workout
@Rolf: Die hohen Satzzahlen beziehen sich auf Körperregionen, nicht auf jede Übung! :)

Shoulders: (10 sets total)
3x Seated Press behind neck 40kg: 7,7,5reps
4x Front-, Side-, Bent-Over Dumbell Raises cycle 2x7,5kg je 10reps.
3x Upright Row 20kg, 20Wh

Chest: (10 sets total)
5x Wide-Grip-Benchpress 60kg, 6reps
5x Incline DB-Press 2x17,5kg, 10reps (Vorsicht! Direkt mal den Nacken überstreckt.)

Neck, Traps: (5 sets total)
5x DB-Shrugs 2x17,5kg, 12reps

Triceps: (9 sets total)
3x Pullover 30kg, 8 reps
3x Standing BB-Strech 20kg alternating with Benchdips 12reps (ohne Pause)

Pausen während des gesamten Trainings minimal, 30-90 Sek. Gesamtdauer ca: 1h

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