Die Ewige Wiederkunft

Saturday 4.9.2021

Inverted Row 20, 20; 3x10xbw+20, 25; 3m rest set

Friday 3.9.2021

Flat Bench Press 10x20, 5x30, 5x40, 5x50, 5x60, 5x65, 5x70, 5x75, 3x80, 3x85, 5x70, 12x60, 12x55, 15x50, 20x45, 25x45; 1-3m rest set
One Arm DB Row 10x25, 10x30, 10x35, 10x40, 8x42.5, 5x45, 5x47.5; 2m rest set
DB Biceps 3x10x35; 2m rest set
Lateral Raises 3x12x20; 2m rest set

Wednesday 1.9.2021

Bulgarian Split Sq DB + Vest 5x25, 3x50, 1x75+6; 5x91+6, 6x75+6, 8x62.5+6; 3m rest per leg
Romanian Deadlift 5x60, 3x80, 1x100; 6x129.5, 6x115, 8x100; 3m rest set
Hip Thrust 5x50, 3x75; 3x10x110; 3m rest set
Calves 3x12x30
Hip Abductions, Lateral Walk 3x30s

Sunday 29.8.2021

Press 5x25, 3x35, 1x42.5; 6x54, 8x49, 10x44; 3m rest set
Pull Ups 5, 3xbw+10, 1xbw+20; 4xbw+33.75, 6xbw+23.75, 8xbw+13.75; 3m rest set
Dips 5, 3xbw+5; 3x6xbw+12.5, 18; 3m rest set
DB Biceps 3x10x35; 2m rest set
Reverse Fly DB 3x12x30; 2m rest set

Friday 27.8.2021

Flat Bench Press 10x20, 10x30, 10x40, 10x50, 10x60, 10x55, 10x50, 10x45, 10x40, 10x35; 1m rest set
One Arm DB Row 10x25, 10x30, 10x35, 10x40, 5x42.5, 5x45, 5x47.5; 2m rest set
Inverted Rows 3x10xbw+20; 2m rest set
DB Biceps 3x10x35 super set with
Hanging Leg Raises 3x10; 2m rest set
Lateral Raises 3x12x20 super set with
Hanging Leg Raises 3x10; 2m rest set

Wednesday 25.8.2021

Bulgarian Split Sq DB + Vest 5x25, 3x50, 1x75+4; 5x90+4, 6x75+4, 8x60+4; 3m rest per leg
Romanian Deadlift 5x60, 3x80, 1x100; 5x129.5, 6x115, 8x100; 3m rest set
Hip Thrust 5x50, 3x75; 3x10x105; 3m rest set
Calves 3x12x20
Hip Abductions, Lateral Walk 3x30s

Sunday 22.8.2021

Press 5x25, 3x35, 1x42.5; 6x53, 8x48, 10x43; 3m rest set
Pull Ups 5, 3xbw+10, 1xbw+20; 4xbw+32.5, 6xbw+22.5, 8xbw+12.5; 3m rest set
Dips 5, 3xbw+5; 3x6xbw+10, 2x18; 3m rest set
DB Biceps 3x10x35; 2m rest set
Reverse Fly DB 3x12x30; 2m rest set

Wednesday 18.8.2021

Bulgarian Split Sq DB + Vest 5x25, 3x50, 1x75+2; 5x90+2, 6x75+2, 8x60+2; 3m rest per leg
RDL 5x60, 3x80, 1x100; 5x127, 6x115, 8x100; 3m rest set
Hip Thrust 5x50, 3x75; 3x10x100; 3m rest set
Calves 3x20x10
Hip Abductions, Lateral Walk 3x30s
Hanging Leg Raises 3x10

Monday 16.8.2021

Press 5x25, 3x35, 1x42.5; 7x52, 10x47, 9x42; 3m rest set
Pull Ups 5, 3xbw+10, 1xbw+20; 4xbw+31.25, 6xbw+21.25, 8xbw+11.25; 3m rest set
DB Biceps 3x10x35; 2m rest set
Reverse Fly DB 3x12x30; 2m rest set
Hanging Leg Raises 3x10

Sunday 15.8.2021

Dips 5, 8xbw+2.5, 6xbw+5, 10xbw+7.5, 3x13; 2-3m rest set