Lunch Run

Train - Dienstag Morgen: Rücken, Brust, Schultern und Bauch

Train - Montagmorgen Beine, Gesäß und Bauch Training

Train - Samstag Morgen: Gesäß, Hamstrings und Core Training

Train - Freitag Morgen Oberkörper Kraft und Arme

Tracked with Train Fitness.

TVL: 10.8K  kg
Duration: 1h 18m
Calories: 284
Exercises: 5

Barbell Back Squat
Set 1: 10 reps x BW  
Set 2: 10 reps x 20 kg  
Set 3: 4 reps x 42.5 kg  
Set 4: 9 reps x 45 kg  
Set 5: 9 reps x 45 kg  
Set 6: 8 reps x 45 kg  

Barbell Romanian Deadlift
Set 1: 7 reps x 20 kg  
Set 2: 10 reps x 55 kg  
Set 3: 10 reps x 55 kg  
Set 4: 11 reps x 60 kg  

Dumbbell Lunge
Set 1: 12 reps x 18 kg per side 
Set 2: 12 reps x 18 kg per side 
Set 3: 6 reps x 20 kg per side 

Dumbbell Step-Up
Set 1: 8 reps x 12 kg per side 
Set 2: 8 reps x 12 kg per side 
Set 3: 8 reps x 12 kg per side 

Leg Press Calf Raise
Set 1: 25 reps x 75 kg  
Set 2: 25 reps x 85 kg  



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Paula Wellmann

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Lunch Run

Train - Dienstag Morgen: Rücken, Brust, Schultern und Bauch

Train - Montagmorgen Beine, Gesäß und Bauch Training

Train - Samstag Morgen: Gesäß, Hamstrings und Core Training

Train - Freitag Morgen Oberkörper Kraft und Arme

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