Facetune_14-11-2018-21-31-24

Monday: Push Day

 

Superset 1:

Bench-Press + Close Push-Ups +Lateral Raises (Dumbbell)

 

Superset 2:

Butterfly (Dumbbell)+ Skull crusher + Push-Ups

 

Superset 3:

Butterfly (Cable) + Front raises with Dumbbells

 

Superset 4:

Skull crusher (Cable) + Dips + Shoulder Push press

 

Each Exercises 10x reps and 5sets

 

5min Abs (IGTV)

Tuesday: Pull Day

 

Superset 1:

Deadlifts + Bent over barbell row

 

Superset 2:

Pull up + Inverted Row

 

Superset 3

Seated cable row + Dumbbell single arm row

 

Superset 4:

Biceps-curls + Hammer-curls

 

Superset 5:

Concentration Curls + Biceps-curls with Barbell

 

Each Exercises 10x reps and 5sets

 

5min abs (IGTV)

Wednesday: Lower Body

 

Heavy Squats

 

 

Superset 1:

Leg Press + Wall-sit (90sec)

 

Superset 2:

Walking Lunges + Smith Machine Squats

 

Superset 3:

Leg-extension + Standing Calf raises

 

 

Each Exercises 10x reps and 5sets

 

5min Abs (IGTV)

Thursday: Push Day

 

 

Superset 1:

Bench-press + Close Push-ups + Lateral Raises (Dumbbell)

 

Superset 2:

Butterfly (Dumbbell)+ Skull crusher + Push ups

 

Superset 3:

Butterfly (Cable) + Front raises with Dumbbells

 

Superset 4:

Skull crusher (Cable) + Dips + Shoulder Push press

 

 

Each Exercises 10x reps and 5sets

 

5min Abs (IGTV)

Friday: Pull Day

 

Superset 1:

Deadlifts + Bent over Barbell Row

 

Superset 2:

Pull up + Inverted Row

 

Superset 3

Seated cable row + Dumbbell single arm row

 

Superset 4:

Biceps-curls + Hammer-curls

 

Superset 5:

Concentration Curls + Biceps-curls with Barbell

 

Each Exercises 10x reps and 5sets

 

5min Abs (IGTV)

Saturday: Lower Body

 

Heavy Squats

 

Superset 1:

Leg Press + Wall-sit (hold for 90sec)

 

 

Superset 2:

Walking Lunges + Smith Machine Squats

 

 

Superset 3:

Leg-extension + Standing Calf raises

 

 

Each Exercises 10x reps and 5sets

 

 

5min Abs (IGTV)

Alex Kukla - Zertifizierter Personal-Trainer aus Hannover
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