Day/ dia / Tag 1, week/Woche/semana 9

Pecho / Brust/ chest:

press banca inclinado/ Schrägbankdrücken/ incline barbell bench press:
 2 series de calentamento, 2 Sätze aufwärmen, 2 starting sets

       7 sets, 2 reps:        1 x 2   90kg
                                    1 x 2  100kg
                                    1 x 2  110kg
                                    1 x 2  114kg
                                    1 x 2  116kg
                                    1 x 2  116kg

press mancuerna / Kurzhanteldrücken / dumbbell bench press:

                                    5 x 12   30kg

aperturas mancuernas / fliegende Kurzhantel / dumbbell flyes

                                    3 x 8     30kg

cruze cables / cable crossover

                                    3 x 8     25kg


15 mnts cinta / Laufband / treatmill 
45 mnts bicicleta estatica / Fahrrad/ cicle