Brust: Rücken: Beine:

DB Press/Benchpress 3 Rows 3 Beinpresse Diagonal 3

Incline DB Press 3 Lat Pulldown 3 Wadenheben 3
Negative Benchpress 2 Landmine Rows 3 Leg Extensions 3
Cable Cross 2 Seated Row Machine 3 Hamstering 3
Butterfly 2 Shrugs 3
Brustpresse 2 Back Extensions 3
Butterfly Rev 2
Schulter: Kabel 2
Military Press 3 (Bent Over Rows, Deadlift)
Arnold Press 3
Frontheben 3 Bizeps:
Seitheben 3 Konzentrations Curls 3
SZ Stange Breit 3
Trizeps: SZ Stange Eng 3
Skullcrushers 3 Reverse SZ 2
Cables 3 Hammer Curls 2
Bar 3 Bizep Curls 2
Kickbacks 3