# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Alternate Bicep Curl |
10kg
70x
21kg
20x
21kg
20x
|
110 | 1540 |
2 | Medizinball (auf Rücken in Luft pushen) |
10kg
40x
15kg
20x
20kg
29x
|
89 | 1280 |
3 | Decline Crunches |
23kg
25x
25kg
20x
27kg
15x
|
60 | 1480 |
4 | Tricep Dips |
90kg
15x
90kg
18x
90kg
15x
|
48 | 4320 |
5 | Hyperextensions |
23kg
20x
25kg
20x
27kg
20x
|
60 | 1500 |
6 | Preacher Curl Machine |
25kg
7x
25kg
6x
25kg
10x
|
23 | 575 |
Total | 390 | 10695 |