|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
KW39-44
|
85,3
|
W1
|
W2
|
W3
|
Rep/Set
|
Übung
|
kg
|
S1
|
S2
|
S3
|
S4
|
S5
|
RPE
|
kg
|
S1
|
S2
|
S3
|
S4
|
S5
|
RPE
|
kg
|
S1
|
S2
|
S3
|
S4
|
S5
|
RPE
|
4x5-7
|
Deadlift
|
137,5
|
7
|
7
|
7
|
|
|
|
140
|
6
|
6
|
6
|
|
|
|
145
|
5
|
5
|
5
|
5
|
3
|
|
4x6-8
|
Legpress
|
210,0
|
8
|
8
|
8
|
8
|
|
|
215
|
7
|
7
|
7
|
7
|
|
|
220
|
6
|
6
|
6
|
6
|
|
|
5x8-12
|
Lateral Raise
|
41,5
|
15
|
12
|
12
|
10
|
10
|
|
41,5
|
15
|
12
|
10
|
10
|
8
|
|
41,5
|
15
|
12
|
10
|
10
|
9
|
|
4x8-12
|
Leg Curl
|
55,0
|
12
|
12
|
12
|
10
|
|
|
60
|
10
|
10
|
10
|
10
|
|
|
65
|
8
|
8
|
8
|
8
|
|
|
4x8-12
|
Leg Extention
|
100,0
|
12
|
10
|
10
|
|
|
|
100,0
|
10
|
10
|
10
|
10
|
|
|
110,0
|
8
|
8
|
8
|
8
|
|
|
5x8-12
|
Calves Seated
|
57,5
|
10
|
10
|
10
|
8
|
8
|
|
60,0
|
8
|
8
|
8
|
8
|
|
|
62,5
|
8
|
8
|
8
|
8
|
8
|
|
|
Bizeps
|
32,5
|
8
|
8
|
6
|
|
|
|
35
|
7
|
7
|
7
|
|
|
|
|
|
|
|
|
|
|
|
Trizeps
|
31,5
|
8
|
8
|
8
|
|
|
|
32,75
|
7
|
7
|
7
|
|
|
|
|
|
|
|
|
|
|
1x12-15
|
Bizeps
|
20,0
|
20
|
|
|
|
|
|
25
|
15
|
12
|
|
|
|
|
|
|
|
|
|
|
|
1x12-15
|
Trizeps
|
10,0
|
20
|
|
|
|
|
|
24,5
|
15
|
13
|
|
|
|
|
|
|
|
|
|
|
|
|
Abs
|
0,0
|
10
|
10
|
10
|
|
|
|
0
|
10
|
10
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
4x5-7
|
Benchpress
|
85,0
|
7
|
7
|
7
|
6
|
|
|
87,5
|
6
|
6
|
6
|
5
|
|
|
90
|
5
|
5
|
5
|
5
|
|
|
4x6-8
|
Row Chest Sup.
|
91,5
|
8
|
8
|
8
|
8
|
|
|
94
|
7
|
7
|
7
|
7
|
|
|
96
|
6
|
6
|
6
|
6
|
|
|
3x8-12
|
Inclinepress
|
20,0
|
12
|
12
|
10
|
|
|
|
22
|
10
|
10
|
10
|
|
|
|
24
|
8
|
8
|
8
|
|
|
|
3x8-12
|
Cable Pulldown
|
67,0
|
12
|
12
|
12
|
|
|
|
69,5
|
10
|
10
|
10
|
|
|
|
72
|
8
|
8
|
8
|
|
|
|
3x8-12
|
Pec Dec Fly
|
61,0
|
12
|
12
|
12
|
|
|
|
66
|
10
|
10
|
10
|
|
|
|
61
|
15
|
13
|
11
|
|
|
|
3x12-15
|
Reverse Pec Dec Fly
|
61,0
|
12
|
12
|
12
|
|
|
|
61
|
13
|
13
|
13
|
|
|
|
61
|
15
|
13
|
11
|
|
|
|
3x8-12
|
Cable Pullover
|
21,0
|
12
|
12
|
|
|
|
|
22,25
|
10
|
10
|
10
|
|
|
|
27
|
8
|
8
|
8
|
|
|
|
3x6-8
|
Bizeps
|
32,5
|
8
|
8
|
6
|
|
|
|
35
|
|
|
|
|
|
|
37,5
|
6
|
6
|
6
|
|
|
|
3x6-8
|
Trizeps
|
31,5
|
8
|
8
|
8
|
|
|
|
32,75
|
|
|
|
|
|
|
33
|
6
|
6
|
6
|
|
|
|
2x10-20
|
Bizeps
|
20,0
|
20
|
15
|
|
|
|
|
25
|
|
|
|
|
|
|
25
|
15
|
12
|
|
|
|
|
2x10-20
|
Trizeps
|
21,0
|
12
|
12
|
|
|
|
|
23,5
|
|
|
|
|
|
|
24,5
|
13
|
10
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
4-5x4-6
|
Squat
|
110,0
|
6
|
6
|
6
|
6
|
|
|
115
|
5
|
5
|
5
|
3
|
|
|
120
|
4
|
4
|
4
|
4
|
|
8 9
|
4x3-5
|
Romanian Deadlift
|
137,5
|
7
|
7
|
7
|
7
|
|
|
140
|
6
|
6
|
6
|
|
|
|
145
|
5
|
5
|
5
|
5
|
|
|
2x10-15
|
Lunges
|
10,0
|
12
|
12
|
|
|
|
|
15
|
10
|
10
|
|
|
|
|
17,5
|
12
|
12
|
12
|
12
|
|
|
3x8-12
|
Leg Curl
|
55,0
|
12
|
12
|
12
|
|
|
|
60
|
10
|
10
|
|
|
|
|
65
|
8
|
8
|
8
|
8
|
|
|
3x8-12
|
Leg Extention
|
95,0
|
12
|
12
|
12
|
|
|
|
85
|
15
|
13
|
|
|
|
|
110
|
8
|
8
|
8
|
6
|
|
|
5x4-6
|
Calves Standing
|
170,0
|
6
|
6
|
6
|
6
|
6
|
|
175
|
5
|
5
|
5
|
5
|
5
|
|
180
|
4
|
4
|
4
|
4
|
4
|
|
5x8-12
|
Lateral Raise
|
41,5
|
15
|
14
|
11
|
10
|
10
|
|
41,5
|
15
|
12
|
10
|
9
|
8
|
|
41,5
|
15
|
12
|
10
|
|
|
|
3x6-8
|
Trizeps
|
32,5
|
8
|
8
|
8
|
|
|
|
|
|
|
|
|
|
|
37,5
|
6
|
6
|
6
|
|
|
|
3x6-8
|
Bizeps
|
31,5
|
8
|
8
|
8
|
|
|
|
|
|
|
|
|
|
|
31,5
|
8
|
8
|
8
|
|
|
ük
|
2x12-15
|
Trizeps
|
20,0
|
20
|
15
|
|
|
|
|
|
|
|
|
|
|
|
10
|
15
|
12
|
|
|
|
ham
|
2x12-15
|
Abs
|
21,0
|
20
|
15
|
|
|
|
|
|
|
|
|
|
|
|
20
|
20
|
20
|
|
|
|
pd
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
4x8-12
|
Benchpress
|
26
|
12
|
12
|
12
|
|
|
|
28
|
10
|
10
|
10
|
10
|
|
|
30
|
8
|
8
|
8
|
8
|
|
|
4x8-12
|
Cable Pulldown
|
67,0
|
12
|
12
|
12
|
|
|
|
69,5
|
10
|
10
|
10
|
10
|
|
|
72
|
8
|
8
|
8
|
8
|
|
|
3x8-12
|
Overheadpress
|
30
|
12
|
12
|
10
|
|
|
|
32,5
|
10
|
10
|
10
|
|
|
|
35
|
8
|
8
|
8
|
7
|
|
|
4x8-12
|
Row Chest Sup.
|
77,0
|
12
|
12
|
10
|
|
|
|
80
|
10
|
10
|
10
|
|
|
|
82,5
|
8
|
8
|
8
|
|
|
|
3x12-15
|
Pec Dec Fly
|
61
|
12
|
12
|
12
|
|
|
|
61
|
13
|
13
|
13
|
|
|
|
61
|
14
|
13
|
12
|
|
|
|
3x12-15
|
Reverse Pec Dec Fly
|
61
|
12
|
12
|
12
|
|
|
|
61
|
13
|
13
|
13
|
|
|
|
61
|
14
|
14
|
12
|
|
|
|
3x10-15
|
Cable Pullover
|
21
|
12
|
12
|
|
|
|
|
24,5
|
10
|
10
|
10
|
|
|
|
27
|
8
|
8
|
8
|
|
|
|
3x6-8
|
Bizeps
|
32,5
|
|
|
|
|
|
|
35
|
7
|
7
|
7
|
|
|
|
37,5
|
6
|
6
|
6
|
|
|
|
3x6-8
|
Trizeps
|
31,5
|
|
|
|
|
|
|
32,75
|
7
|
7
|
7
|
|
|
|
33
|
6
|
6
|
6
|
|
|
|
1x12-15
|
Bizeps
|
22,5
|
|
|
|
|
|
|
25
|
15
|
12
|
|
|
|
|
25
|
15
|
12
|
|
|
|
|
1x12-15
|
Trizeps
|
21,0
|
|
|
|
|
|
|
24,5
|
15
|
13
|
|
|
|
|
24,5
|
13
|
10
|
|
|
|
|
|
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