Workout Routine

Ganzkörper 4-Tage Plan

by nikenick1999

Workouts

Tag 1 - Montag - Push/Quad/Rückenfokus

Schrägbankdrücken (Maschine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
5
100 sec
3
65% TM
5
100 sec
4
@RPE7
5
100 sec
5
–
–
5
100 sec
6
55% 1RM
5
100 sec

Schrägbankdrücken (Maschine)

6 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

leg press

1 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

seated cable row

1 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

side lateral raise

1 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

triceps kickback

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

calf raise

1 sets

Tag 2 - Dienstag - Zug-Posterior/ Core Fokus

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

Tag 3 - Donnerstag - Push + Beine isoliert

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

Tag 4 - Freitag - Pull + Beine + Core Mix

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets