Train harder than last time

[Béla]

2 Beine

Beinbeuger Sitzend Hammer Strength
Set 1: 52 kg x 10
Set 2: 52 kg x 10
Set 3: 52 kg x 10
Set 4: 52 kg x 10

Squat (Langhantel)
Set 1: 50 kg x 10
Set 2: 50 kg x 6 [Drop]
Set 3: 50 kg x 4 [Drop]
Set 4: 50 kg x 10
Set 5: 50 kg x 5 [Drop]
Set 6: 50 kg x 3 [Drop]
Set 7: 50 kg x 10
Set 8: 50 kg x 4 [Drop]
Set 9: 50 kg x 3 [Drop]
Set 10: 50 kg x 10
Set 11: 50 kg x 3 [Drop]
Set 12: 50 kg x 2 [Drop]

Beinstrecker Unilateral
Set 1: 26.25 kg x 10
Set 2: 26.25 kg x 9
Set 3: 26.25 kg x 8
Set 4: 26.25 kg x 6
Set 5: 25 kg x 5
Set 6: 25 kg x 4

[Béla]

3 Brust, Trizeps

Schrägbankdrücken (Smith Machine)
Set 1: 46.5 kg x 10
Set 2: 46.5 kg x 5 [Drop]
Set 3: 46.5 kg x 3 [Drop]
Set 4: 46.5 kg x 10
Set 5: 46.5 kg x 3 [Drop]
Set 6: 46.5 kg x 3 [Drop]
Set 7: 46.5 kg x 9
Set 8: 46.5 kg x 3 [Drop]
Set 9: 46.5 kg x 2 [Drop]
Set 10: 46.5 kg x 8
Set 11: 46.5 kg x 2 [Drop]
Set 12: 46.5 kg x 1 [Drop]

Bankdrücken (Smith Machine)
Set 1: 51.5 kg x 12
Set 2: 51.5 kg x 12
Set 3: 51.5 kg x 11
Set 4: 51.5 kg x 9
Set 5: 49 kg x 4 [Drop]
Set 6: 44 kg x 5 [Drop]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 12.5 kg x 9
Set 2: 10 kg x 12
Set 3: 10 kg x 11
Set 4: 10 kg x 10
Set 5: 8 kg x 6 [Drop]
Set 6: 7 kg x 7 [Drop]

Brust Dip (Gewichtet)
Set 1: 7.5 kg x 13
Set 2: 7.5 kg x 9 [Drop]
Set 3: 7.5 kg x 3 [Drop]
Set 4: 7.5 kg x 8
Set 5: 7.5 kg x 5 [Drop]
Set 6: 5 kg x 5 [Drop]
Set 7: 5 kg x 5 [Drop]
Set 8: 5 kg x 2

french press sz
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 11
Set 3: 27.5 kg x 9
Set 4: 27.5 kg x 8
Set 5: 22.5 kg x 7 [Drop]
Set 6: 20 kg x 5 [Drop]

[Béla]

4 Rückendichte, Nacken

Sitzendes Rudern am Kabelzug - V-Griff (Kabel)
Set 1: 57.5 kg x 10
Set 2: 57.5 kg x 10
Set 3: 57.5 kg x 8
Set 4: 57.5 kg x 8
Set 5: 50 kg x 6 [Drop]
Set 6: 45 kg x 5 [Drop]

T-Bar Rudern
Set 1: 65 kg x 12
Set 2: 65 kg x 5 [Drop]
Set 3: 65 kg x 4 [Drop]
Set 4: 65 kg x 12
Set 5: 65 kg x 3 [Drop]
Set 6: 65 kg x 3 [Drop]
Set 7: 65 kg x 12
Set 8: 65 kg x 3 [Drop]
Set 9: 65 kg x 3 [Drop]
Set 10: 65 kg x 12
Set 11: 65 kg x 3 [Drop]
Set 12: 65 kg x 2 [Drop]

Kreuzheben (Langhantel)
Set 1: 70 kg x 12
Set 2: 70 kg x 12
Set 3: 70 kg x 12
Set 4: 70 kg x 12
Set 5: 70 kg x 11
Set 6: 70 kg x 10

Schulterheben (Kurzhantel)
Set 1: 35 kg x 12
Set 2: 35 kg x 10
Set 3: 32.5 kg x 12
Set 4: 32.5 kg x 10
Set 5: 27.5 kg x 7 [Drop]
Set 6: 22.5 kg x 8 [Drop]

[Béla]

5 Schultern, Waden

Schulterdrücken (Smith Machine)
Set 1: 39 kg x 10
Set 2: 39 kg x 4 [Drop]
Set 3: 39 kg x 3 [Drop]
Set 4: 39 kg x 10
Set 5: 39 kg x 3 [Drop]
Set 6: 39 kg x 3 [Drop]
Set 7: 39 kg x 9
Set 8: 39 kg x 2 [Drop]
Set 9: 39 kg x 2 [Drop]
Set 10: 39 kg x 7
Set 11: 39 kg x 2 [Drop]
Set 12: 39 kg x 1 [Drop]

Seitheben (Kurzhantel)
Set 1: 9 kg x 12
Set 2: 9 kg x 11

vorgebeugtes Seitheben
Set 1: 7 kg x 12
Set 2: 7 kg x 11

Seitheben (Kabel)
Set 1: 5 kg x 12
Set 2: 5 kg x 12

Vorgebeugtes Seitheben Kabel
Set 1: 2.5 kg x 12
Set 2: 2.5 kg x 10

Wadenheben sitzend
Set 1: 45 kg x 8
Set 2: 45 kg x 4 [Drop]
Set 3: 45 kg x 4 [Drop]
Set 4: 45 kg x 8
Set 5: 45 kg x 4 [Drop]
Set 6: 45 kg x 3 [Drop]
Set 7: 45 kg x 7
Set 8: 45 kg x 3 [Drop]
Set 9: 45 kg x 2 [Drop]

Wadenheben Beinpresse Einbeinig
Set 1: 30 kg x 16
Set 2: 20 kg x 17
Set 3: 20 kg x 14
Set 4: 15 kg x 7 [Drop]
Set 5: 10 kg x 7 [Drop]

[Béla]

1 Rückenbreite, Bizeps

Überzüge Lat
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15
Set 3: 17.5 kg x 15
Set 4: 17.5 kg x 13

Latzug (Kabel)
Set 1: 61.25 kg x 10
Set 2: 61.25 kg x 9
Set 3: 60 kg x 9
Set 4: 60 kg x 9

MTS Front Pulldown Hammer Strength
Set 1: 40 kg x 10
Set 2: 37.5 kg x 12
Set 3: 37.5 kg x 12
Set 4: 37.5 kg x 12
Set 5: 32.5 kg x 6 [Drop]
Set 6: 22.5 kg x 8 [Drop]

Bizepscurl (Langhantel)
Set 1: 30 kg x 10
Set 2: 30 kg x 10
Set 3: 30 kg x 9
Set 4: 30 kg x 7
Set 5: 25 kg x 4 [Drop]
Set 6: 20 kg x 5 [Drop]

Konzentrationscurl
Set 1: 10 kg x 12
Set 2: 10 kg x 9
Set 3: 9 kg x 12
Set 4: 9 kg x 11
Set 5: 7 kg x 7 [Drop]
Set 6: 6 kg x 7 [Drop]

[Béla]

2 Beine


Beinbeuger Sitzend Hammer Strength
Set 1: 54 kg x 10
Set 2: 54 kg x 10
Set 3: 54 kg x 10
Set 4: 54 kg x 10

Squat (Langhantel)
Set 1: 55 kg x 10
Set 2: 55 kg x 3 [Drop]
Set 3: 55 kg x 3 [Drop]
Set 4: 55 kg x 10
Set 5: 55 kg x 3 [Drop]
Set 6: 55 kg x 2 [Drop]
Set 7: 55 kg x 10
Set 8: 55 kg x 2 [Drop]
Set 9: 55 kg x 2 [Drop]
Set 10: 55 kg x 8
Set 11: 55 kg x 2 [Drop]
Set 12: 55 kg x 2 [Drop]

Beinstrecker Unilateral
Set 1: 26.25 kg x 10
Set 2: 26.25 kg x 9
Set 3: 26.25 kg x 8
Set 4: 26.25 kg x 7
Set 5: 26.25 kg x 3
Set 6: 25 kg x 5

Beinpresse Hammer Strength Stack
Set 1: 55 kg x 20
Set 2: 55 kg x 20

Lunge (Kurzhantel)
Set 1: 10 kg x 15
Set 2: 10 kg x 14
Set 3: 10 kg x 12
Set 4: 10 kg x 12
Set 5: 10 kg x 11

[Béla]

3 Brust, Trizeps

Schrägbankdrücken (Smith Machine)
Set 1: 46.5 kg x 10
Set 2: 46.5 kg x 3 [Drop]
Set 3: 46.5 kg x 3 [Drop]
Set 4: 46.5 kg x 10
Set 5: 46.5 kg x 2 [Drop]
Set 6: 46.5 kg x 2 [Drop]
Set 7: 46.5 kg x 9
Set 8: 46.5 kg x 2 [Drop]
Set 9: 46.5 kg x 2 [Drop]
Set 10: 46.5 kg x 9
Set 11: 46.5 kg x 2 [Drop]
Set 12: 46.5 kg x 1 [Drop]

Bankdrücken (Smith Machine)
Set 1: 51.5 kg x 12
Set 2: 51.5 kg x 12
Set 3: 51.5 kg x 12
Set 4: 51.5 kg x 9
Set 5: 49 kg x 5 [Drop]
Set 6: 44 kg x 6 [Drop]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 12.5 kg x 8
Set 2: 10 kg x 12
Set 3: 10 kg x 12
Set 4: 10 kg x 12
Set 5: 8 kg x 7 [Drop]
Set 6: 7 kg x 6 [Drop]

Brust Dip (Gewichtet)
Set 1: 7.5 kg x 13
Set 2: 7.5 kg x 9 [Drop]
Set 3: 7.5 kg x 4 [Drop]
Set 4: 7.5 kg x 10
Set 5: 7.5 kg x 5 [Drop]
Set 6: 5 kg x 5 [Drop]
Set 7: 5 kg x 5 [Drop]

french press sz
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 12
Set 3: 27.5 kg x 10
Set 4: 27.5 kg x 10
Set 5: 22.5 kg x 8 [Drop]
Set 6: 20 kg x 6 [Drop]