Lazar Angelov Trainingsplan neu 2015

Lazar Angelov Trainingsplan 2015


Montag: Brust
  • Flachbank 4×8
  • Schrägbank nach oben geneigt 4×8
  • Schrägbank nach unten geneigt 4×8
  • Pullover 4×12
  • Hammer Press 3×12
  • Dips 3×12

Dienstag: Rücken/Schultern
  • Nach vorne gebeugtes Rudern 4×8
  • Deadlift 4×8
  • Pulldowns 4×12
  • Pull Ups 4×12
  • Rudern am Seilzug 4×12
  • Shrugs 6×10

Mittwoch: Schultern/Bauch
  • Military Press hinter dem Kopf 3×8
  • Machine -Press 4×8
  • Seitheben 4 x 10
  • Gewichtscheibe Frontheben 4×10
  • Frontheben 4×10
  • Reverse Pec Deck 4×10
  • Reverse Fly’s (auf der Schrägbank) 4×12
  • Sit-ups mit Gewicht 4x bis zur Ermüdung
  • Beinheben im Hängen- 4x bis zur Ermüdung
  • Seitneigen 4x bis zur Ermüdung
  • Seitliche Crunches 4x bis zur Ermüdung

Samstag: Beine/Bauchmuskeln
  • Squats 4×12
  • Squat (auf eine Bank) 4×12
  • Bulgarische Kniebeugen 4×12
  • Beinstrecken 4×16
  • Kreuzheben mit gestrecktem Bein 4×12
  • Bein-Curls 4×16
  • Gesäss-Kickbacks 4×20
  • Wadenheben am Gerät 4×20
  • Wadenheben im Sitzen 4×20
  • Wadenheben mit Beinpresse 4×20
  • Sit-ups mit Gewicht 4x bis zur Ermüdung
  • Air bike 4x bis zur Ermüdung
  • Seitneigen 4x bis zur Ermüdung
  • Barbell Twists 4x bis zur Ermüdung

Freitag: Trizeps/Bizeps
  • Bankdrücken mit enger Griffhaltung 4×8
  • Pushdown 4×8
  • EZ Bar Skullcrusher 4×10
  • Kickback mit Seilzug 4×12
  • EZ Bar Curl 4×8
  • Curl mit breiter Griffhaltung 4×8
  • Hammer Curl 4×8 (jede Hand)
  • Concentration Curl 4×12
NEXT POST: Lazar Angelov Ernährungsplan
Stay tuned ;)

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