Rep/Set | Übung | kg | S1 | S2 | S3 | S4 | S5 | RPE | S1 Ziel
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3xRPE8-9 | SLDL | 135,0| 6 | 6 | 4 | 3 | | |
3xRPE8-9 | Legpress | 210,0| 8 | 7 | 8 | | | |
5x8-15 | Seitheben| 41,5| 14 | 9 | 9 | 8 | 8 | |
3x8-12 | L.Curl | 75,0| 8 | 7 | | | | |+50x15
4x8-12 | L.Ex | 100,0| 12 | 10 | 8 | 7 | | |
RPT-5% | Cal.Seat | 65,0| 8 | 8 | 8 | 7 | 7 | |
5x | TTB | 0,0| 12 | 10 | 10 | 8 | | |
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4x6-10 | Bench | 85,0| 6 | 6 | 5 | 5 | 4 |9 9,5 9,5 9 9 |
4x6-10 | Lat-SA | 41,0| 10 | 9 | 9 | 9 | |8,5 9,5 9 9,5 |
3x8-12 | DB-Press | 15,0| 12 | 11 | 9 | 7 | |8,5-9,5 |
3x8-12 | Row | 82,0| 10 | 8 | 8 | 8 | |8,5-10 |
3x | Fly | 75,0| 11 | 8 | 5 | 5 | | |
3x | RFly | 68,0| 10 | 8 | 8 | | | |
2x | H-Curl | 10,0| 12 | 10 | | | | |
2x | Tz | 28,0| 12 | 8 | | | | |
2x | SZ-PCurl | 27,5| 11 | 7 | | | | |
2x | Tz-Ük | 24,0| 8 | 8 | | | | |
2x10-15 | Pullover | 24,0| | | | | | |
------------------------------------------------------------------------
4xRPE8-9 | Squat | 115,0| 5 | 5 | 5 | 5 | | |
4xRPE8-9 | RDL | 140,0| 8 | 7 | 6 | 5 | | |
5xAMRAP | SH | 41,5| 14 | 11 | 10 | 10 | 10 | |
3x | L.Ex | 100,0| 13 | 10 | 8 | 8 | | |
3x | L.Curl | 75,0| 8 | 6 | 15 | | | |
5xRPT-10kg | S.Calves | 175,0| 7 | 6 | 6 | 6 | 6 | |
4x | Bauch | 0,0| 12 | 10 | 8 | | | |
Bz-Combi 32,0 10 10 10 10
tz Tz-Combi 32,0 12 15 15 15
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4x6-10 | IBench | 65,0| 9 | 8 | 7 | 6 | | 9-10 |
4x6-10 | CRow | 84,5| 10 | 8 | 8 | 8 | | |
3x8-12 | DB-Bench | 28,0| 9 | 8 | 8 | | | |
3x6-10 | chinup | 86,5| 10 | 8 | 7 | | | 9 9 10 (ob.) |
3xRPT-10% | Fly | 75,0| 9 | 9 | 9 | | | |
3xRPT-10% | RFly | 68,0| 9 | 10 | 10 | | | |
2x10-15 | Pullover | 24,5| 8 | x | x | | | | Restliche sätze versucht den lat zu spühren am ende war er da
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