TRAININGSPLAN
3-Tage Split \u2014 Push / Pull / Legs
Push — Brust, Schultern, Trizeps
7 \u00dcbungen
1
Bankdrücken
4 S\u00e4tze \u00d7 8-10 \u2022 60s Pause
2
Schrägbank KH-Drücken
3 S\u00e4tze \u00d7 10-12 \u2022 45s Pause
3
Cable Flys
3 S\u00e4tze \u00d7 12-15 \u2022 45s Pause
4
Schulterdrücken stehend
3 S\u00e4tze \u00d7 8-10 \u2022 45s Pause
5
Lateral Raises
3 S\u00e4tze \u00d7 12-15 \u2022 30s Pause
6
Trizeps Pushdown
3 S\u00e4tze \u00d7 10-12 \u2022 30s Pause
7
Plank
3 S\u00e4tze \u00d7 45-60s \u2022 30s Pause