Jay - Schulter/Bizeps Reha nach OP - WK Bilder/Berichte 139-144

[Jay]

heute Arme/Waden und 1.5h caddiioooo

FitNotes Workout - Freitag 8th Mai 2026
Total Sets: 20
Total Reps: 288

** Pushdowns 1arm standing cuffs **
- 15.0 kgs x 20 reps [PR] [links 15x18]
- 17.5 kgs x 14 reps [links 17.5x12]
- 17.5 kgs x 13 reps [links 15x16]
- 15.0 kgs x 14 reps [arme hinter Körper, 12.5x16]

** DB Hammer Curl preacher bench reverse 1arm **
- 18.0 kgs x 14 reps [PR] [links wrist extension abgestützt 8x20]
- 18.0 kgs x 13 reps [links wrist extension abgestützt 8x20]
- 18.0 kgs x 12 reps [links wrist extension abgestützt 8x20]

** Dumbbell Overhead Triceps Extension **
- 16.0 kgs x 13 reps [links 6x53]
- 14.0 kgs x 17 reps [links 8x40]

** Seated Incline Dumbbell Curl **
- 20.0 kgs x 8 reps [nur rechts]
- 20.0 kgs x 8 reps
- 18.0 kgs x 11 reps

** Wrist Curls cable Bar beidarmig /w Finger Curls **
- 28.75 kgs x 20 reps [2 D-Handles, Arme gestreckt, von vorne]
- 28.75 kgs x 20 reps
- 28.75 kgs x 20 reps

** 1leg Calf Extensions machine LF (mit Rotation) **
- 102.5 kgs x 12 reps [PR]
- 102.5 kgs x 10 reps

** Calf Extensions machine LF (mit Rotation) **
- 167.5 kgs x 25 reps
- 167.5 kgs x 12 reps [restpause]
- 167.5 kgs x 12 reps