Ade Kochkäse-Schnitzel-Bauch

[Rhovan]

31.08.2026 Montag Kraft A
5min Rower 1013m
Mobility Agile 8

FitNotes Workout - Montag 31st August 2026
Body Weight: 81.35 kgs
Total Volume: 3.770 Kg
Total Sets: 14
Total Reps: 74

** Barbell Squat **
- Total Volume: 1.600 Kg
- Total Sets: 6
- Total Reps: 31
- 10.0 kgs x 10 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps

** Flat Barbell Bench Press **
- Total Volume: 1.195 Kg
- Total Sets: 5
- Total Reps: 28
- 10.0 kgs x 10 reps
- 40.0 kgs x 3 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps

** Barbell Row **
- Total Volume: 975 Kg
- Total Sets: 3
- Total Reps: 15
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps

Nachmittag Basis Lauf oder besser gesagt Hundefahrtspiel 36min 4,62km 7:57Pace 147hf


Abends 30min Beine mit der Blackroll ausrollen und Mobility Übungen für die bein rückseite.