TRAININGSPLAN | FOKUS BEINE, PO | 09.02.2019

ÜBUNG1 Satz2 Satz3 Satz4 Satz
Cardio (Treadmill/Crosstrainer)20 Min. - 45 Min.
Barbell Squat
15
(Übungssatz, ohne Gewicht)
12 10 10
Deadlift10-1210-1210-12
Reverse Lunges
(Smith machine)
10-1210-1210-12
Cable Goblet Squat
(pausing 3 times at the bottom, 2 more pauses going up)
151515
Kickbacks (Smith mashine)
10-12/Side10-12/Side10-12/Side
Hip Thrust
(Hip Thruster)
8-108-108-10
Cable Kickbacks + Cable Side Lunges (Superset)
10-12/Side
10-12/Side
10-12/Side
Box Jumps101010
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