ziemlich einfach (4/10)

5 min rozcviceni + stretching
5 min cardio

Leg Extension (quadriceps) 3x12
Good Morning (biceps femoris)(3x8
Standing Dumbbell Calf Raise (gastrocnemius) 3x12
Seated Cable Rows (rhomboids) 3x10
Inclined Barbel Bench Press (pectoralis) 3x8
One Arm Cable Lateral Raise (latissimus dorsi) 3x10
Machine Shrugh (trapezius)
Cable Curl (biceps brachii)
Triceps Press Down (triceps brachii)
Air bike (rectus abdominii)
Flat Bench Laying Leg raise (rectus abdominii)
Side Bridge 3x4 s


10 min kardio