workout

P/P/L + Extras

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Push 1

exercise
Cable Pushdown

3 sets x 12 reps

exercise
Lever Chest Press

3 sets x 6 reps

exercise
Dumbbell Incline Bench Press

3 sets x 8 reps

exercise
Cable Leaning Lateral Raise

4 sets x 10 reps

exercise
Lever Seated Fly

2 sets x 12 reps

exercise
Overhead Triceps Extension

3 sets x 12 reps

workoutworkout

Pull 1

exercise
Dumbbell Preacher Curl

3 sets x 12 reps

exercise
Seated Wide-grip Row

3 sets x 6 reps

exercise
Cable Lateral Pulldown with V-bar

2 sets x 8 reps

exercise
Straight Back Seated Row

3 sets x 12 reps

exercise
Pulldown

2 sets x 12 reps

exercise
Dumbbell Hammer Curl

3 sets x 12 reps

workoutworkout

Legs 1

exercise
Dumbbell Bulgarian Split Squat

3 sets x 6 reps

exercise
Lever Seated Leg Curl

4 sets x 10 reps

exercise
Lever Seated Leg Press

2 sets x 10 reps

exercise
Lever Leg Extension

2 sets x 12 reps

exercise
Dumbbell Seated Calf Raise

3 sets x 12 reps

exercise
Cable Kneeling Crunch

3 sets x 12 reps

workoutworkout

Warm-up: Rotatoren

exercise
Cable Standing Shoulder External Rotation

2 sets

exercise
Cable Shoulder 90 degrees External Rotation

2 sets

workoutworkout

Calisthenics Übungen

exercise
Push-up

3 sets

exercise
Decline Push-Up

4 sets

exercise
Chest Dip

3 sets

exercise
Pull-up

3 sets

exercise
Close Grip Pull-Up

3 sets

exercise
Inverted Row

3 sets

workoutworkout

Push 2

exercise
Cable Pushdown

3 sets x 12 reps

exercise
Dumbbell Incline Bench Press

2 sets x 6 reps

exercise
Lever Chest Press

3 sets x 8 reps

exercise
Lever Seated Shoulder Press

2 sets x 8 reps

exercise
Cable Leaning Lateral Raise

4 sets x 12 reps

exercise
Overhead Triceps Extension

3 sets x 12 reps

exercise
Dumbbell Shrug

3 sets x 12 reps

workoutworkout

Pull 2

exercise
Dumbbell Preacher Curl

3 sets x 10 reps

exercise
Cable Lateral Pulldown with V-bar

3 sets x 8 reps

exercise
Seated Wide-grip Row

2 sets x 10 reps

exercise
Pulldown

2 sets x 10 reps

exercise
Lever Seated Reverse Fly

4 sets x 12 reps

exercise
Dumbbell Hammer Curl

3 sets x 10 reps

workoutworkout

Legs 2

exercise
Romanian Deadlift

3 sets x 6 reps

exercise
Lever Seated Leg Press

2 sets x 10 reps

exercise
Lever Seated Leg Curl

3 sets x 12 reps

exercise
Lever Leg Extension

2 sets x 15 reps

exercise
Dumbbell Seated Calf Raise

4 sets x 10 reps

exercise
Cable Kneeling Crunch

3 sets x 12 reps

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