Day / Tag / dia 4, week/Woche / semana 9

brazos / Arme / arms:

curls barra larga/ Langhantel curl / standing barbell curl

                                      3 x 8           50kg

curl mancuerna sentado/ Kurzhantelcurl sitzend / seated dumbbell curl



                                      3 x 8           26kg

curl barra sz/ SZ preacher curl

                                      1 x 8         30kg
                                      1 x 12       40kg
                                      1 x 10       50kg
                                


trizep extensiones SZ/ liegend trizep strecken SZ/ lying trizep press SZ

                                      4 x 12           40kg

trizep ext cable de pie/ stehendes trizep strecken am Seil/ trizep pushdown

                                      4 x 12         45kg

trizep ext sentado cable/ sitzendes trizep strecken am Seil/  incline trizep extension cable

                                     4 x 12          30kg

60 mnts  bici / Fahrrad / cicle