Become the best version of yourself

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Front Squat (Barbell)

Incline Bench Press (Barbell)

Seal Row

Dip (Bodyweight)

Lateral Raise (Dumbbell)

(mittel / Oberkörper + GA1)

Intervalle 6×800 m @ 90–95%, 2 min Trabpause

Squat (Barbell)

Deadlift (Barbell)

Pull-Up (Bodyweight)

Barbell Row

Military Press (Barbell)

(schwer / Beine + Rücken)

Bulgarian Split Squat (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Face Pull

Plank

leicht / Stabilität & Regenera

Lunge (Barbell)

Nordic Curl

schwer / Beine + Tempo

Bench Press (Barbell)

mittel / Oberkörper 

Power Clean

Overhead Squat

schwer/power / Explosivität 

Leg Press

Incline Bench Press (Dumbbell)

T-Bar Row

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

leicht / Pump & Core

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