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: 3.2K  kg
Duration: 57m
Calories: 194
Exercises: 6

Machine Seated Chest Press
Set 1: 10 reps x 12.5 kg  
Set 2: 7 reps x 35 kg  
Set 3: 7 reps x 35 kg  
Set 4: 7 reps x 35 kg  

Cable V-Handle Seated Row
Set 1: 6 reps x 16.5 kg  
Set 2: 7 reps x 23.5 kg  
Set 3: 10 reps x 20 kg  
Set 4: 11 reps x 20 kg  

Dumbbell Lateral Raise
Set 1: 12 reps x 6 kg per side 
Set 2: 12 reps x 6 kg per side 
Set 3: 12 reps x 6 kg per side 

Cable Bar Tricep Pushdown / Extension
Set 1: 11 reps x 10 kg  
Set 2: 10 reps x 21 kg  
Set 3: 10 reps x 20 kg  
Set 4: 10 reps x 20 kg  

Barbell Bicep Curl
Set 1: 9 reps x 20 kg  
Set 2: 8 reps x 20 kg  
Set 3: 8 reps x 20 kg  

Bird Dog
Set 1: 10 reps x BW  
Set 2: 10 reps x BW  
Set 3: 10 reps x BW  



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Paula Wellmann

Train - Freitag Morgen Oberkörper Kraft und Arme

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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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