Hab durch Zufall den Plan von dem Wrestler Triple H gefunden, vielleicht könnt ihr mir ein bisserl beim Übersetzen helfen, da ich bei einigen der Übungen keine deutsche Bezeichnung zuordnen kann! Un mein Englisch is Besch......
Wednesday's
Thighs
Leg Extension: 3 sets / 20-15 reps
Leg Presses: 3 sets / 20-15 reps
Hack Squats: 2 sets / 20-15 reps
Hamstrings
Lying Leg Curls: 3 sets / 20-15 reps
Standing Leg Curls: 3 sets / 20-15 reps
Adductor Machine: 2 sets / 20 reps
Calves
Standing Calf Raises: 3 sets / 15-10 reps
Seated Calf Raises: 3 sets / 15-10 reps
Abs
Lying Leg Raisers: 3 sets / To Failure
Thursday's
Chest
Incline Bench Press: 3 sets / 12-8 reps
Flat Dumbell Presses: 3 sets / 12-8 reps
Incline Dumbell Flyes: 3 sets / 12-8 reps
Pec-deck Flyes or Crossovers: 3 sets / 12-8 reps
Biceps
Cambered-bar Curls: 3 sets / 12-8 reps
Standing Alternate Curls: 3 sets / 12-8 reps
Preacher Curls: 3 sets / 12-8 reps
Abs
Crunches: 3 sets / To Failure
Saturday's
Back
Rear Lat Pulldowns: 3 sets / 12-8 reps
Front Lat Pulldowns: 3 sets / 12-8 reps
Barbell Rowd: 3 sets / 12-8 reps
Machine or T-bar Rows: 3 sets / 12-8 reps
Rear Delts
Bent Laterals: 3 sets / 12-8 reps
Lower Back
3/4 Deadlifts: 3 sets / 15-10 reps
Sunday's
Shoulders
Smith Machine or Dumbell Press: 3 sets / 12-8 reps
Seated Side Laterals: 3 sets / 12-8 reps
Wide Grip Upright Rows: 3 sets / 12-8 reps
Dumbell Shrugs: 3 sets / 12-8 reps
Neck
Raises to Front: 2 sets / 15 reps
Raises to Back: 2 sets / 15 reps
Triceps
Triceps Pushdowns: 3 sets / 15-10 reps
Lying Triceps Extensions: 3 sets / 15-10 reps
Dips or Close Grip Bench Presses: 3 sets / 15-10 reps
Abs
Roman Chair Situps: 3 sets / To Failure
Side Notes
- Warm up for 15-20 minutes on a stationary bike before each workout
- Perform two warm-up sets of the first excersise for each body part except abs and neck
- Take the first two working sets almost to failure
- Take the third set to failure and beyond, utilizing forced reps