dia/Tag/day 4, semana/ Woche/week 8 ,ARMS

brazos / Arme / arms:

curls barra larga/ Langhantel curl / standing barbell curl

                                      3 x 8           60kg

curl mancuerna sentado/ Kurzhantelcurl sitzend / seated dumbbell curl

                                      3 x 8           30kg

curl barra sz/ SZ preacher curl

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

DESAPARECIO EL FOTOGRAFO / FOTOGRAF VERLORENGEGANGEN/LOST FOTOGRAFER

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         50kg

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

                                     4 x 12          30kg
EL FOTOGRAFO VOLVI / DER FOTOGRAF IST ZURÜCK/ FOTOGRAFER IS BACK

60 mnts  bici / Fahrrad / cicle