Ich hab jetzt mal alles bezeichnet und farblich makiert was ich im Deutschen kenne und alles so nix steht hab ich 0 Ahnung wie es heißt
Monday: Shoulder/Arms/Abs/Cardio
Giant Set: (Complete for 4 rounds with 30 seconds rest between each round)
Upright Rows: 1 set of 6 reps
Power Clean & Jerk: 1 set of 6 reps
Romanian Deadlifts: 1 set of 6 rep (Kreuzheben oder Rumpfaufrichten)
Jump Squats: 1 set of 6 reps
Giant Set: (Complete for 4 rounds with 30 seconds rest between each round)
Alternating Dumbbell Front Lateral Raise: 1 set of 10 reps
Arnold Dumbbell Press: 1 set 10 reps (Frontheber)
Lateral Raise: 1 set of 10 reps (Seitheber)
Rear Dumbbell Flyes: 1 set of 10 reps (Seitheber Fliegend mit Bank)
Hammer Dumbbell Curl: 4 sets of 10 reps
Rotator Cuff: 4 sets of 10 reps (30 seconds rest between each set)
Giant Set: (30 seconds rest between sets)
Crunches: 1 set to failure
Leg Raises: 1 set to failure
Cardio: 30 minutes treadmill at 3.5 miles at 7mph (Fahrad)
Tuesday: Back/Cardio
“Heavy” Deadlifts: 4 sets of 10,8,6,4 reps at desired weight (30 second rest between sets) (Kreuzheben)
Pull-Ups: 3 sets of 10,8,6, reps at desired weight (30 seconds rest between sets) (Klimmzüge)
Behind the Neck Pull-ups: 1 set of 15 reps (30 seconds rest)
Giant Set - Side to Side Chins:
1 set of 6 reps, right
1 set of 6 reps, left
1 set of 3 reps, middle
Reverse Barbell Row: 4 sets of 10 reps (30 seconds rest between sets) (Langhantelrudern)
Machine Row: 10,8,6,4 reps at desired weight (30 seconds rest between sets)
Seated Row: 4 sets of 10 reps (30 seconds rest between each set) (Rudern an der Maschine)
Cardio: 30 minutes treadmill at 3.5 miles at 7mph (Fahrad)
Wednesday: Cardio Day
Treadmill: 45 minutes, 7.0 MPH (5 miles) (Fahrad)
Thursday: Chest/Arms/Abs/Cardio
Power Clean & Jerk: 4 sets of 10 reps (30 seconds rest between each set)
Barbell Bench Press: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets) (Bankdrücken Flach)
Incline Barbell Bench Press: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets) (Bankdrücken Schräk)
Superset: (30 seconds rest between each set)
Dumbbell Flyes: 4 sets of 10 reps (Bufferfly Kurzhanteln frei)
Bicep Curl: 4 sets of 10 reps (Biezeps Kurzhanteln)
Superset: (30 seconds rest between each set)
Bar Dips: 1 set of 15 reps (Dips)
Push-Ups: 4 sets of 20 reps (Liegestütze)
Giant Set: (30 seconds rest between sets)
Crunches: 1 set to failure
Leg Raises: 1 set to failure
Cardio: 30 minutes treadmill at 3.5 miles at 7mph (Fahrad)
Friday: Legs/Triceps/Abs/Cardios
Squats: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between each set) (Kniebeuge)
Superset: (30 seconds rest between each set)
Single Leg, Leg Press: 4 sets of 10 reps (Beinpresse)
Calf Raise: 4 sets of 10 reps
Hack Squat: 4 sets of 10 reps (30 seconds rest between each set)
Close-Grip Bench Press (Barbell): 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets) (Bankdrücken Eng)
Leg Extensions: 4 sets of 10 reps (30 seconds rest between each set) (Beinstrecker)
Giant Set: (30 seconds rest between sets)
Crunches: 1 set to failure
Leg Raises: 1 set to failure
Cardio: 30 minutes treadmill at 3.5 miles at 7mph (Fahrad)
Saturday: Cardio Day
Treadmill: 30 minutes at 3.5 miles at 7mph (Fahrad)
Sunday: Cardio or Optional Day Off:
Treadmill: 30 minutes at 3.5 miles at 7mph or Rest Day (optional) (Fahrad)