Phase 1

Twice a week. Weeks 1-4 do12-15 reps. Weeks 5-8 do 8-12 reps with much heavier weights. Do all three exercises in a triad then rest for 90 secs. Repeat triad 1-2 times. Then do next triad

Exercises

Satz 1: 3 Runden

Bench Press

2 minutes

Deadlifts

2 minutes

Pull-ups

2 minutes

Rest

1 Min 30 Sek

Satz 2: 3 Runden

Leg Press

2 minutes

Dumbbell Bent Over Rows

2 minutes

Standing Dumbbell Lunges

2 minutes

Rest

1 Min 30 Sek

Satz 3: 3 Runden

Cuban Press

2 minutes

Seated Calf Raise

2 minutes

Crunches

2 minutes

Rest

1 Min 30 Sek

Verwandte Workouts

3 Times A Week

2 Min 42 Sek, Mäßig

Full Body

32 Min 39 Sek, Mäßig

Weights

27 minutes, Mäßig

HardCore.

8 minutes, Intensiv

Tuesday 1

36 Min 9 Sek, Mäßig

Monday

15 minutes, Mäßig