Workout Routine

Dominic 2

by Forule

Deadlifts sind jetzt dabei.

Fokus leicht mehr auf Triceps und Schultergürtel für breiteres Kreuz.

Workouts

Tag 1

Brust Maschine

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

Brust Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

180 sec

2

–

–

10

180 sec

3

–

–

10

180 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

Bauch Maschine

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

Tag 2

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

2

–

–

10

120 sec

3

–

–

10

120 sec

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

3

180 sec

2

–

–

3

180 sec

3

–

–

3

180 sec

seitheben

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

Reverse Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

Tag 3

Incline Brust

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

Rudern

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

diamond push-ups

Set

Reps

Rest time

1

10 +

amrap

100 sec

2

10 +

amrap

100 sec

3

10 +

amrap

100 sec

hanging leg raises

Set

Reps

Rest time

1

10

100 sec

2

10

100 sec

3

10

100 sec

4

10

100 sec