# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Alternate Bicep Curl |
10kg
60x
21kg
14x
21kg
16x
|
90 | 1230 |
2 | Bench Press Machine |
80kg
20x
90kg
10x
100kg
0x
|
30 | 2500 |
3 | Bauchrolle |
20kg
8x
20kg
7x
|
15 | 300 |
4 | Preacher Curl |
40kg
10x
40kg
8x
|
18 | 720 |
5 | Side Plank |
17kg
30x
17kg
30x
|
60 | 1020 |
6 | Medizinball (auf Rücken in Luft pushen) |
5kg
50x
5kg
50x
|
100 | 500 |
7 | Tricep Dips |
88kg
15x
88kg
15x
|
30 | 2640 |
Total | 343 | 8910 |