Fitnessübungen zuhause1 ⋅ Lower Body A
| Fitnessübung | Sätze | Dauer pro Satz |
|---|---|---|
| Overhead Squat | 3 | 8 Wdh. |
| Front foot elevated reverse DB lunges | 3 | 8/8 Wdh. |
| Front Squats | 3 | 8 Wdh. |
| Standing Leg Curl | 3 | 10 Wdh. |
| Standing single leg calve raise (weighted) | 4 | 12 Wdh. |
| Pallof Press | 4 | 10 Wdh. |
Benutzer-Trainingsplan
On season workout routine / 4 days a week LB/UB
| Autor | Ben |
|---|---|
| Letzte Änderung | Mi, 20. April 2022 um 15:36 Uhr |
2 ⋅ Upper Body A
| Fitnessübung | Sätze | Dauer pro Satz |
|---|---|---|
| Pin Press | 3 | 8 Wdh. |
| Neutral Grip Pull Ups | 3 | 10 Wdh. |
| Incline DB Press unilateral | 3 | 12 Wdh. |
| Seated Row Close Grip | 3 | 10 Wdh. |
| Triceps Pulldown | 3 | 12 Wdh. |
| Face Pulls | 4 | 12 Wdh. |
3 ⋅ Lower Body B
| Fitnessübung | Sätze | Dauer pro Satz |
|---|---|---|
| High Bar Back Squat | 3 | 10 Wdh. |
| Deficite Bulgarian Splitt Squat | 3 | 8/8 Wdh. |
| Hip Thrusts | 3 | 10 Wdh. |
| Single Leg Extention | 3 | 12 Wdh. |
| Seated Calve Raise | 4 | 12 Wdh. |
| Weighted Plank into Side to Side Plank | 4 | 40 s |
4 ⋅ Upper Body B
| Fitnessübung | Sätze | Dauer pro Satz |
|---|---|---|
| Bent over row BB | 3 | 10 Wdh. |
| DB floor press unilateral | 3 | 8/8 Wdh. |
| breites Rudern zur Brust am Kabelzug | 3 | 10 Wdh. |
| Banded X-plosive Push Ups | 3 | 15 Wdh. |
| Inverted Row im Untergriff | 3 | 15 Wdh. |
| DB lateral raise | 4 | 12 Wdh. |