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
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