Day/Tag/dia 3, week/Woche/semana 9

Hombros / Schultern/ shoulders

press de pie barra larga/ Langhantel front drücken / standing shoulder press

                                      1 x 8           50kg
                                      1 x 8           60kg
                                      1 x 8           64kg


remo barra larga/ Langhantelrudern/ standing dumbbell upright row

                                      1 x 8           40kg
                                      1 x 8           50kg
                                      1 x 8           54kg

levantamentos laterales/ Kurzhantel Seitheben/ side lateral rise

                                      1 x 12         13kg
                                      1 x   8         18kg
                                      1 x   8         20kg
                                      1 x   8         22kg

elevaciones frontales/ Frontheben/ front rise

                                      1 x 8           20kg SZ
                                      1 x 8           28kg SZ
                                      1 x 8           30kg SZ

elevaciones deltoid sentado/ Rückheben sitzend vorgebeugt/ seated bent-over rear deltraise

                                      4 x 10         22kg

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