Dia/Tag/Day 1, semana/Woche/ week 8, entreno/Training/workout

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  106kg
                                    1 x 2  110kg
                                    1 x 2  112kg
                                    1 x 2  114kg

press mancuerna / Kurzhanteldrücken / dumbbell bench press:

                                    5 x 10   43kg

aperturas mancuernas / fliegende Kurzhantel / dumbbell flyes

                                    3 x 8     30kg

60 mnts bicicleta estatica / Fahrrad/ cicle