Nachmittags-Workout Mittwoch, 17. Juni 2026 um 15:19

Incline Bench Press (Dumbbell)

• W: 24 kg × 5 wdhl.
• Set 1: 29 kg × 10 wdhl.
• Set 2: 29 kg × 9 wdhl.
• Set 3: 29 kg × 6 wdhl.

Lat Pulldown (Cable)

• Set 1: 75 kg × 8 wdhl.
• Set 2: 75 kg × 8 wdhl.
• Set 3: 75 kg × 7 wdhl.

Seated Row (Cable)

• Set 1: 70 kg × 8 wdhl.
• Set 2: 70 kg × 8 wdhl.
• Set 3: 70 kg × 6 wdhl.

Shoulder Press (Machine)

• Set 1: 37.5 kg × 10 wdhl.
• Set 2: 37.5 kg × 10 wdhl.
• Set 3: 37.5 kg × 6 wdhl.

Lateral Raise (Machine)

• Set 1: 40 kg × 8 wdhl.
• Set 2: 40 kg × 8 wdhl.
• Set 3: 40 kg × 8 wdhl.

Bicep Curl (Barbell)

• Set 1: 42 kg × 10 wdhl.
• Set 2: 42 kg × 7 wdhl.
• Set 3: 39 kg × 4 wdhl.
• D: 37 kg × 4 wdhl.
• D: 27 kg × 8 wdhl.

Triceps Pushdown (Cable - Straight Bar)

• Set 1: 70 kg × 10 wdhl.
• Set 2: 70 kg × 8 wdhl.
• Set 3: 70 kg × 4 wdhl.