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: 3.5K  kg
Duration: 56m
Calories: 182
Exercises: 6

Machine Assisted Pull-Up
Set 1: 6 reps x 47 kg  
Set 2: 6 reps x 40 kg  
Set 3: 6 reps x 40 kg  
Set 4: 6 reps x 40 kg  
Set 5: 7 reps x 20 kg  

Barbell T-Bar Row
Set 1: 8 reps x 22.5 kg  
Set 2: 9 reps x 22.5 kg  
Set 3: 9 reps x 22.5 kg  

Barbell Bench Press
Set 1: 6 reps x 20 kg  
Set 2: 8 reps x 30 kg  
Set 3: 7 reps x 30 kg  
Set 4: 6 reps x 30 kg  

Dumbbell Shoulder Press
Set 1: 10 reps x 8 kg per side 
Set 2: 8 reps x 10 kg per side 
Set 3: 8 reps x 10 kg per side 

Cable Face Pull
Set 1: 12 reps x 17.5 kg  
Set 2: 9 reps x 21 kg  
Set 3: 6 reps x 21 kg  

Plank
Set 1: 2m 0s 
Set 2: 2m 0s 
Set 3: 2m 0s 



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Paula Wellmann

Train - Donnerstag Oberkörper: Lat, Brust, Schultern und Bauch

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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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