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[mastergago]

Squat
1x12 20 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x12 75 kg
1x12 105 kg
3x12 120 kg

Overhead Press
-

One Arm Overhead Press (Kettlebell)
3x15 9,5 kg

Pull Up
3x12 BW

Wide Pull Up
1x12 BW

Chin Up
-

Back Extension
4x20 +20 kg

Ab Wheel
-

Wrist Pronation
2x20 Lila Band Hand proniert
2x20 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x15 9,5 kg

Wrist Roller
2x24 15 kg vorwärts
2x24 15 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 5 kg

Wrist Tilt
2x20 5 kg

Hanging Knee Raise
-

Suitcase Carry (Kettlebell)
2x6 28 kg

Notes
Handgelenk mobilisieren nach Bruch

[mastergago]

Squat
1x12 20 kg
1x12 40 kg
1x12 60 kg
1x12 80 kg
1x6 100 kg
3x12 115 kg

Bench Press
-

One Arm Row (Dumbbell)
1x15 10 kg
1x15 22 kg
3x15 33 kg

Leg Extension
1x15 40 kg
3x12 100 kg

Back Extension
4x20 +20 kg

Pull Up
-

Wide Pull Up
-

Ab Wheel
-

Wrist Pronation
2x20 Lila Band Hand proniert
2x20 Lila Band Hand supiniert

One Arm Overhead Press (Kettlebell)
3x20 9,5 kg

Hammer Curl (Kettlebell)
3x17 9,5 kg

Wrist Roller
2x24 15 kg vorwärts
2x24 15 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 6 kg

Wrist Tilt
2x20 6 kg

Decline Crunch
-

Suitcase Carry (Kettlebell)
2x6 28 kg

Notes
Handgelenk mobilisieren nach Bruch

[mastergago]

Squat
1x12 20 kg
1x12 40 kg
1x12 60 kg
1x12 80 kg
1x8 100 kg
2x12 117,5 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x12 75 kg
1x12 105 kg
3x12 125 kg

Overhead Press
-

One Arm Overhead Press (Kettlebell)
3x15 10 kg

Pull Up
3x13 BW

Wide Pull Up
1x13 BW

Chin Up
-

Back Extension
4x20 +20 kg

Ab Wheel
-

Wrist Pronation
2x20 Lila Band Hand proniert
2x20 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x18 9,5 kg

Wrist Roller
2x24 15 kg vorwärts
2x24 15 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 6 kg

Wrist Tilt
2x20 6 kg

Hanging Knee Raise
-

Suitcase Carry (Kettlebell)
2x8 28 kg

Notes
Handgelenk mobilisieren nach Bruch

[mastergago]

Squat
1x12 20 kg
1x12 40 kg
1x12 60 kg
1x12 80 kg
1x10 100 kg
12/12/7 120 kg

Bench Press
-

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

Leg Extension
1x15 40 kg
3x12 102,5 kg

Back Extension
4x20 +20 kg

Pull Up
-

Wide Pull Up
-

Ab Wheel
-

Wrist Pronation
2x20 Lila Band Hand proniert
2x20 Lila Band Hand supiniert

One Arm Overhead Press (Kettlebell)
3x16 10 kg

Hammer Curl (Kettlebell)
3x19 9,5 kg

Wrist Roller
2x24 17,5 kg vorwärts
2x24 17,5 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 6 kg

Wrist Tilt
2x20 6 kg

Decline Crunch
-

One Arm Triceps Pushdown (Cable)
3x20 15 kg

Suitcase Carry (Kettlebell)
2x8 28 kg

Notes
Handgelenk mobilisieren nach Bruch

[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

Overhead Press
-

One Arm Overhead Press (Kettlebell)
3x17 10 kg

Pull Up
3x14 BW

Wide Pull Up
1x14 BW

Chin Up
-

Back Extension
4x20 +20 kg

Ab Wheel
-

Wrist Pronation
2x20 Lila Band Hand proniert
2x20 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x20 9,5 kg

Wrist Roller
2x24 17,5 kg vorwärts
2x24 17,5 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 6 kg

Wrist Tilt
2x20 6 kg

Hanging Knee Raise
-

One Arm Triceps Pushdown (Cable)
3x15 20 kg

Suitcase Carry (Kettlebell)
-

Notes
Handgelenk mobilisieren nach Bruch

[mastergago]

Squat
1x12 20 kg
1x12 40 kg
1x12 60 kg
1x12 80 kg
1x12 100 kg
3x12 120 kg

Bench Press
-

One Arm Row (Dumbbell)
1x15 10 kg
1x15 24 kg
3x15 35 kg

Leg Extension
1x15 40 kg
3x12 105 kg

Back Extension
4x20 +20 kg

Pull Up
-

Wide Pull Up
-

Ab Wheel
-

Wrist Pronation
2x20 Lila Band Hand proniert
2x20 Lila Band Hand supiniert

One Arm Overhead Press (Kettlebell)
3x18 10 kg

Hammer Curl (Kettlebell)
3x15 10 kg

Wrist Roller
2x24 17,5 kg vorwärts
2x24 17,5 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 6 kg

Wrist Tilt
2x20 6 kg

Decline Crunch
-

One Arm Triceps Pushdown (Cable)
3x20 20 kg

Suitcase Carry (Kettlebell)
2x8 28 kg links
1x8 28 kg rechts

Notes
Handgelenk mobilisieren nach Bruch

[mastergago]

Squat
1x12 20 kg
1x12 40 kg
1x12 60 kg
1x12 80 kg
1x12 100 kg
2x12 122,5 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x12 75 kg
1x12 105 kg
3x12 135 kg

Overhead Press
-

One Arm Overhead Press (Kettlebell)
3x19 10 kg

Pull Up
3x15 BW

Wide Pull Up
1x15 BW

Chin Up
-

Back Extension
4x20 +20 kg

Ab Wheel
-

Wrist Pronation
2x20 Lila Band Hand proniert
2x20 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x16 10 kg

Wrist Roller
2x24 17,5 kg vorwärts
2x24 17,5 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 6 kg

Wrist Tilt
2x20 6 kg

Hanging Knee Raise
-

One Arm Triceps Pushdown (Cable)
3x20 20 kg

Suitcase Carry (Kettlebell)
2x8 28 kg links
2x8 28 kg rechts

Notes
Handgelenk mobilisieren nach Bruch

[mastergago]

Squat
1x12 20 kg
1x12 40 kg
1x12 60 kg
1x12 80 kg
3x12 97,5 kg

Bench Press
-

One Arm Row (Dumbbell)
1x15 10 kg
1x15 24 kg
3x15 28 kg

Leg Extension
1x15 40 kg
3x12 90 kg

Back Extension
4x20 +15 kg

Pull Up
-

Wide Pull Up
-

Ab Wheel
-

Wrist Pronation
2x20 Lila Band Hand proniert
2x20 Lila Band Hand supiniert

One Arm Overhead Press (Kettlebell)
3x20 10 kg

Hammer Curl (Kettlebell)
3x17 10 kg

Wrist Roller
2x24 17,5 kg vorwärts
2x24 17,5 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 6 kg

Wrist Tilt
2x20 6 kg

Decline Crunch
-

One Arm Triceps Pushdown (Cable)
3x20 20 kg

Suitcase Carry (Kettlebell)
2x8 28 kg links
2x8 28 kg rechts

Notes
Handgelenk mobilisieren nach Bruch

[mastergago]

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

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x12 75 kg
1x12 105 kg
3x12 110 kg

Overhead Press
-

One Arm Overhead Press (Kettlebell)
3x15 10,5 kg

Pull Up
3x16 BW

Wide Pull Up
1x16 BW

Chin Up
-

Back Extension
4x20 +20 kg

Ab Wheel
-

Wrist Pronation
2x20 Lila Band Hand proniert
2x20 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x18 10 kg

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

Seated Palms Up Wrist Curl (Dumbbell)
2x15 7 kg

Wrist Tilt
2x15 7 kg

Hanging Knee Raise
-

One Arm Triceps Pushdown (Cable)
3x20 20 kg

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

Notes
Handgelenk mobilisieren nach Bruch