1 ⋅ Schulter und Brust
Fitnessübung | Sätze | Dauer pro Satz Pause |
---|---|---|
Barbell Overhead Press (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) (https://athleanx.com/wp-content/uploads/2019/12/h2UDjwwbI15xhyZhnn.mp4) | 3✕ | failure -3 Wdh. 1 min |
Lateral Raise (1 arm) (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. 1 min |
Dumbell Push Press (schwereres Gewicht 1 arm) (https://athleanx.com/wp-content/uploads/2019/12/SVOYmmOajxdy8Ks9cz.mp4) | 3✕ | failure -3 Wdh. |
Rear delts row (https://www.youtube.com/watch?v=WE8nG848rtc) | 2✕ | failure -3 Wdh. |
Barbell Bench Press (BAND CROSSOVERS) (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. 2 min |
Incline DB Bench Press (BAND CROSSOVERS) (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. 2 min |
Pushups (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. 1 min |