Dia/Tag/Day 2, semana/Woche/week 8

Hombros / Schultern/ shoulders

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

                                      3 x 8           70kg

remo barra larga/ Langhantelrudern/ standing dumbbell upright row

                                      3 x 8           40kg

levantamentos laterales/ Kurzhantel Seitheben/ side lateral rise

                                      1 x 12         10kg
                                      1 x 12         12kg
                                      1 x 12         14kg
                                      1 x 12         16kg

elevaciones frontales/ Frontheben/ front rise

                                      3 x 8           20kg disco/Scheibe/disc

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

                                      4 x 12         20kg

15 mnts  cinta / Laufband/ treadmill
15 mnts  eliptica / elytischer stepper / eliptyc stepper
30 mnts  bici / Fahrrad / cicle