Train - Mittwoch Morgen Kniebeugen, Beine und Bauch

Train - Montag Morgen Oberkörper-Kraft und Rumpf-Fokus

Afternoon Mountain Bike Ride

Train - Freitag Oberkörper Kraft und Rumpf Stabilisation

Train - Beine, Gesäß und Bauch Krafttraining

Tracked with Train Fitness.

TVL: 10.2K  kg
Duration: 59m
Calories: 232
Exercises: 6

Barbell Back Squat
Set 1: 10 reps x 20 kg  
Set 2: 8 reps x 37.5 kg  
Set 3: 8 reps x 37.5 kg  
Set 4: 6 reps x 37.5 kg  
Set 5: 6 reps x 40 kg  

Barbell Romanian Deadlift
Set 1: 7 reps x 20 kg  
Set 2: 10 reps x 40 kg  
Set 3: 10 reps x 60 kg  
Set 4: 9 reps x 60 kg  

Dumbbell Lunge
Set 1: 14 reps x 14 kg per side 
Set 2: 10 reps x 14 kg per side 
Set 3: 12 reps x 16 kg per side 

Dumbbell Step-Up
Set 1: 10 reps x 10 kg per side 
Set 2: 12 reps x 10 kg per side 
Set 3: 13 reps x 10 kg per side 

Leg Press Calf Raise
Set 1: 25 reps x 50 kg  
Set 2: 25 reps x 50 kg  
Set 3: 25 reps x 50 kg  

Captain's Chair Leg Raise
Set 1: 20 reps x BW  
Set 2: 20 reps x BW  
Set 3: 20 reps x BW  



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Paula Wellmann

Train - Montag Nachmittag Schwerer Beintag mit Bauchfokus

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Train - Mittwoch Morgen Kniebeugen, Beine und Bauch

Train - Montag Morgen Oberkörper-Kraft und Rumpf-Fokus

Afternoon Mountain Bike Ride

Train - Freitag Oberkörper Kraft und Rumpf Stabilisation

Train - Beine, Gesäß und Bauch Krafttraining

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