day / dia / Tag 2 , week / Woche / semana 9

piernas / Beine / legs:

sentadillas/ Kniebeuge/ Squats:

3 series de calentamento, 3 Sätze aufwärmen, 3 warm up sets

       7 sets, 2 reps:        1 x 2  130kg
                                    1 x 2  150kg
                                    1 x 2  160kg
                                    1 x 2  170kg
                                    1 x 2  180kg
                                    1 x 2  170kg


prensa inclinada/ Beinpresse  / incline press:

                                                           5 x 12  260kg

extensiones / Beinstrecker / leg extensions

intense-fitness.net

                                   
                                                         3 x 8   100kg



curl femoral / Beinbizepcurl / leg curls

4 x 12  30kg

gemelos / Waden / calf raises

                               

                                   7 x 30


15 mnts  cinta/ Laufband/treatmill
45 mnts  bici /Fahrrad  / cicle