Benutzer-Trainingsplan
3 Split

Letzte Änderung	Di, 20. Oktober 2020 um 20:22 Uhr

1 ⋅ Schulter und Brust

Fitnessübung	Sätze	Dauer pro Satz
Barbell Overhead Press Notiz: https://athleanx.com/wp-content/uploads/2019/12/ZZTAjG1RyPJqBSjAQR.mp4 We are working on trying to build our strength.	3	8 Wdh.
Cheat Lateral Raise (1 arm) Notiz: https://athleanx.com/wp-content/uploads/2019/12/h2UDjwwbI15xhyZhnn.mp4	3	failure -3 Wdh. Pause: 1 min
Lateral Raise (1 arm) Notiz: https://www.youtube.com/watch?v=q5sNYB1Q6aM Deltoid anspannen und den Rest de Körpers nach unten drücken. Daumen höher als der Kleinfinger. Immer unter Spannung lassen und kein Trapecius verwenden.	3	12 Wdh. Pause: 1 min
Dumbell Push Press (schwereres Gewicht 1 arm) Notiz: https://athleanx.com/wp-content/uploads/2019/12/SVOYmmOajxdy8Ks9cz.mp4	3	failure -3 Wdh.
Rear delts row Notiz: https://www.youtube.com/watch?v=WE8nG848rtc	2	failure -3 Wdh.
Barbell Bench Press (BAND CROSSOVERS) Notiz: https://www.youtube.com/watch?v=rT7DgCr-3pg This is the ideal exercise to hit the middle chest and it allow us to truly overload it.	4	failure -3 Wdh. Pause: 2 min
Incline DB Bench Press (BAND CROSSOVERS) Notiz: https://www.youtube.com/watch?v=hChjZQhX1Ls So now we’re going to focus on the Upper Chest with an incline dumbbell press.	3	failure -3 Wdh. Pause: 2 min
Pushups Notiz: https://www.youtube.com/watch?v=XIHO5t_VBPQ It’s the Weighted Pushup and it’s going to help us work our upper body command and allow us to overload as well.	2	failure -3 Wdh. Pause: 1 min

2 ⋅ Biceps und Triceps

Fitnessübung	Sätze	Dauer pro Satz
Barbell Cheat Curls Notiz: https://athleanx.com/wp-content/uploads/2019/12/UQroOTeluvCH5c3ywh.mp4 Keeping your elbow tucked in, curl the bar with momentum and squeeze your biceps when you get to the top of the bar curl. Slowly lower the weight down to return to start.	2	failure -3 Wdh.
Barbell Drag Curl Notiz: https://athleanx.com/wp-content/uploads/2019/12/YSetos9Vx496L1PHL4.mp4 We’re going to take the same weight we used in the Cheat Curl and shorten the movement into a different curl variation.	2	failure -3 Wdh.
Chin ups (weighted) Notiz: https://athleanx.com/wp-content/uploads/2019/12/fXQLrsfV48pqN3rOsO.mp4 Bend your elbows and pull your body upward until your chin clears the bar. Slowly reverse the movement to return to the starting position	1	failure -3 Wdh.
Peak Contraction Chin Curls ( immediatly after one Chin up set) Notiz: https://athleanx.com/wp-content/uploads/2019/12/cmeWvVih3UOLy199D4.mp4 We’re going to use this as a burnout to the previous set, and we’re only going to focus on repping out in that final contracted state of the biceps.	2	failure -3 Wdh.
Incline Dumbell Curl Notiz: https://athleanx.com/wp-content/uploads/2019/12/dAdONEvRgtjgy90mLI.mp4 n this exercise both biceps and triceps will be working in an alternating fashion. We know when we do that we can antagonistically shut off the biceps, or at least allow	3	failure -3 Wdh.
Supinated/Pronated Cross Body Curl (Switch) Notiz: https://athleanx.com/wp-content/uploads/2019/12/WpsAYoELlj9J2bo4Ts.mp4	2	6 Wdh.
Close Grip Pin Press Notiz: https://athleanx.com/wp-content/uploads/2019/12/Kzo5IEB1tJCqI65Mzy.mp4 Instead of chest pressing, what we’re trying to do with this Pin Press version is isolate more of the function of the triceps, which will allow us to load this exercise up eve	3	10 Wdh.
Lying Triceps Extension Notiz: https://athleanx.com/wp-content/uploads/2019/12/h7dq6Vj0xFJuPn8IDb.mp4 If you were to allow your dumbbells to get straight up over your body, you’ve taken away much of the tension on the triceps, making this exercise less effective.	2	failure -3 Wdh.
Incline Overhead Dumbell Extension Notiz: https://www.youtube.com/watch?v=YbX7Wd8jQ-Q	2	failure -3 Wdh.

Häufig gestellte Fragen rund um das Training z.B. eine Anleitung zum Trainingsplan