workout

Be Different Gym Trainingsplan

7 Tage, Full Body Gym Trainingsplan

Noel DifferentBy Noel Different
workoutworkout

Montag / Freitag

exercise
Dumbbell Incline Bench Press

3 sets x 8-10 reps

exercise
Cable Standing Fly

3 sets x 10 reps

exercise
Lever Seated Fly

3 sets x 8-10 reps

exercise
One Arm Lateral Raise

3 sets x 8-10 reps

exercise
Cable Front Raise

2 sets x 10 reps

exercise
Smith Seated Shoulder Press

2 sets x 8 reps

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Dienstag / Samstag

exercise
Lever High Row

3 sets x 10 reps

exercise
Cable Seated One Arm Alternate Row

3 sets x 10 reps

exercise
Pulldown

3 sets x 10 reps

exercise
Seated Wide-grip Row

2 sets x 10 reps

exercise
Cable Standing Face Pull

2 sets x 9 reps

exercise
Lever Seated Reverse Fly

2 sets x 10 reps

exercise
45 degree hyperextension

3 sets x 15 reps

workoutworkout

Mittwoch / Sonntag

exercise
Cable One Arm Biceps Curl

3 sets x 8-9 reps

exercise
Biceps Curl

3 sets x 10 reps

exercise
Dumbbell One Arm Hammer Preacher Curl

3 sets x 8-9 reps

exercise
Hammer Curl

2 sets x 10 reps

exercise
Triceps Pushdown

2 sets x 8 reps

exercise
Cable Single Arm Triceps Pushdown (Rope Attachment)

2 sets x 7 reps

exercise
High Pulley Overhead Tricep Extension

2 sets x 9-11 reps

exercise
Close-Grip Bench Press

2 sets x 10 reps

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Eventuell Donnerstag (Leg Day)

exercise
Straight Leg Deadlift

3 sets

exercise
Lever Leg Extension

3 sets

exercise
Lever Seated Leg Curl

3 sets

exercise
Sled Hack Squat

3 sets

exercise
Lever Seated Calf Raise

3 sets

exercise
Lever Seated Hip Abduction

3 sets

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Eventuell nach jedem Training ( Bauch Muskeln )

exercise
Decline Crunch

3 sets

exercise
45 Degree Side Bend

3 sets

exercise
Captains Chair Straight Leg Raise

3 sets

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