Freitag, 22. Juli 2011

"Super Routine" Split 2 +Rolf

Training
Beginn: 21:00 Uhr

Warmup
Gerangel > Zerrung?

Workout
Thighs
Squats, Technik, Hip-Drive, Backangle
Ohne Gewicht, 20, 30, 50 kg mehrere Sätze a 5 Wh.

Back (10 sets)
3x Supermans 15Wh
3x Pullups 15Wh mit Obergriff /Rolf: Schräge Züge zur Brust
4x DB-Row 22,5kg, 10Wh per side /Rolf: 17,5kg

Biceps (11 sets) Nur Rolf
3x Barbell Curls 30kg, 8Wh
3x Reverse Curls 10, 10kgBB alternating with Supine DB Curls 10Wh 7,5kg DB

Forearms (3 sets)
3x Seated Wrist-Curls 20kg, 15Wh
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