3x3 Bankdrücken/Benchpress MeisterProppa88

Datum/Date 26.05.2016
Körperdaten/Stats:
Alter/Age: 28 Jahre
Größe/Height: 1,93 m/ 6 foot 4 inches
Gewicht/Weight: 111,0 kg/ 245,0 lb

Bankdrücken/Benchpress
Actual Max
91 kg
Training Max
136 kg

BRUST/CHEST
Sets Weight
(40% x 5 55 kg)*
(50% x 5 68,5 kg)*
(60% x 3 81 kg)*

70% x 3 95 kg*
80% x 3 108,5 kg*
90% x 3+ 122,5 kg* 3 WH :)

BRUST/CHEST
5 Sätze Langhantel-Bankdrücken x 10 Wiederholungen/ 5 sets Barbell-Benchpress x 10 repetitions:
70kg (10 WH/reps),70kg (10 WH/reps),70kg (10 WH/reps),70kg (10 WH/reps),70kg (10 WH/reps)

RÜCKEN/BACK
5 Sätze Kurzhantelrudern x 10 Wiederholungen/ 5 sets Dumbell-Rows x 10 repetitions:
50kg (10 WH/reps),50kg (10 WH/reps),50kg (10 WH/reps),50kg (10 WH/reps),50kg (10 WH/reps)

Trainingsdauer/Duration 21:00 min nur 3x3 Bankdrücken/only 3x3 Benchpress---mit Assistenz Übungen/ with assistance exercises------ GESAMTDAUER/TOTAL DURATION: 48:00 min