Sonntag, 24. Juli 2011

Workout + Super Routine, Split 1

Training
14:45 Uhr

Warmup
GSP

Workout (immer noch mit Stechen im Brustkorb)
5x
5 Kniebeugen 50kg Technik
5 Chinups
Danach je 5 Squats mit 70, 80kg

Dehnen

Workout 21:00 Uhr
"Super Routine", Split 1

Shoulders: (14 sets total)
3x Push Press behind neck 50kg: 7Wh
3x Push-Frontpress 50kg 7Wh
4x Front-, Side-, Bent-Over Dumbell Raises cycle 2x7,5kg je 10reps
4x Upright Row 20kg, 20Wh

Chest: (10 sets total)
5x Wide-Grip-Benchpress 70kg 6reps
5x Incline DB-Press 2x17,5kg, 10reps

Triceps: (11 sets total)
3x Pullover 30kg, 8 reps X DB-Shrugs 2x17,5kg, 12reps
4x Standing BB-Strech 20kg alternating with Benchdips 12reps, minimale Pausen

Keine Kommentare:

Kommentar veröffentlichen

Labels

Laufen Kettlebell Luta Livre Calisthenics TLC Circuit Grappling push-ups Kniebeugen Bouldern Teutonic Lifting Club squats abs Kraft Hypertrophie GKP Grundlagen Kraft Super Routine CrossFit Rushfit Bankdrücken Dips Schattenboxen Creatin BAS Joggen core Sprints Swings Blücherpark Fitalo Glutenfrei deadlifts GSP Power Clean Gada Widerstandsbänder chimpanzodrome Klimmzüge Paleo 300 Kraftplan OHS Fahrrad Franzi Otto-Maigler-See chinups lat-pulls Burpees KB-Swings Klettern Pullups Sandsack Wald Clean Kettlebell-Komplex muscle-up 5x5 Benchpress Lunges Power Clean Press TGU tapout Ausfallschritte Dehnen Fitness Presses Recovery Thruster biceps-curls Bent-over rows Garten OH-Presses boxen KB-Snatch Stuntwerk Yoga bench-dips chin-ups functional fitness l-hold pull-ups BJJ Bulgarian Bag Cindy Club Floor-Presses Front Squat Ground to Overhead Kettlebell-Juggling Reck Ringe jump rope shrugs stretching Big Five 55 Ernährung Hit B Juggernaut Mobility Schleudern Situps Tischtennis bent-over-row bodyweight clubbells goblet-squat Bewegung Breathing Ladder Chipper DDD Explosive Powertraining Federball Fran Grace Jiu Jitsu Kettlebell-snatch Keule Komplex Lever Mountain Climbers Pistol Planke Power Curls Press Push-presses Slashers-to-Halo Sprünge Tag 1 Tag 10 Tag 11 Tag 12 Tag 13 Tag 14 Tag 16 Tag 17 Tag 18 Tag 2 Tag 3 Tag 4 Tag 5 Tag 6 Tag 7 Tag 8 Tag 9 Trainingsplan Windmill Zirkel bent-press cardio good-mornings l-sit ring-push-up step-ups volume 1-10 360 3x15 3x3 AMRAP Achillessehne Ameri-Do-Te Antwoord Arnie BMM Barfußschuhe Bewegungsschule Box-jumps Boxjumps Brain Brain after 20 Minute Walk Bulgarian Squats Campus Eddie Bravo F4 FMS Fantasic Four Gator Gehirn Gene Lebell Grip Hammer Henry Rollins Hero WOD Hindu-push-ups Hit A Judo Keenan Keulen Klappmesser Kraftausdauer Kreuzhang Köln Low Carb MMA Mace Man-maker Maximalkraft März Nesin Parallettes Park Pendel Plyo-jumps Plyosprünge Power Snatch Pukie RNC Rascals Rear Naked Choke Rest Rope Whips Rubber Guard Rudern Russian Twists Side-Press Slinging Slingtrainer Slow Carb Sots-Press Spazieren Strength Strongmen Stärke Switch-Pulls Tag 15 Tag 19 Tag 21 Tag 23 Tim Ferris Tire-Flips Traininsplan Trimm-Dich Turkish-Get-Ups V-Ups WOD Warm-Up Zeit arm haulers baender bridges cindy-prep crunches curl-press death by gewichtsweste halos kushti curls planche through romanian deadlift rows straight arm press out subbattle submission wrestling