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[mastergago]

Squat
1x12 20 kg
1x12 40 kg
1x12 60 kg
1x12 80 kg
1x12 100 kg
3x12 117,5 kg

Bench Press (Dumbbell)
1x15 10 kg
3x15 14 kg

One Arm Row (Dumbbell)
1x15 10 kg
1x15 24 kg
3x15 34 kg

Bulgarian Split Squat (Dumbbell)
1x12 BW
3x12 14 kg

Back Extension
2x20 +20 kg

Pull Up
-

Wide Pull Up
-

Ab Wheel
-

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x19 10,5 kg

Wrist Roller
2x24 20 kg vorwärts
2x24 20 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 7 kg

Wrist Tilt
2x20 7 kg

Decline Crunch
-

One Arm Triceps Pushdown (Cable)
3x20 25 kg

Suitcase Carry (Kettlebell)
2x8 30 kg links
2x8 30 kg rechts

Notes
Handgelenk wieder belastbar

[mastergago]

Squat
1x12 20 kg
1x12 40 kg
1x12 60 kg
1x12 80 kg
1x12 100 kg
2x12 120 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x12 75 kg
1x12 105 kg
3x12 130 kg

Seated Overhead Press (Dumbbell)
1x15 10 kg
3x15 12,5 kg

Pull Up
3x20 BW

Wide Pull Up
1x20 BW

Chin Up
-

Back Extension
4x20 +20 kg

Ab Wheel
-

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x20 10,5 kg

Wrist Roller
2x24 20 kg vorwärts
2x24 20 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 7 kg

Wrist Tilt
2x20 7 kg

Hanging Knee Raise
-

One Arm Triceps Pushdown (Cable)
3x20 25 kg

Suitcase Carry (Kettlebell)
2x8 30 kg links
2x8 30 kg rechts

Notes
-

[schlafschaf]

Puh. 3x20 Klimmzüge richtig stark