Die Ewige Wiederkunft

Monday 27.9.2021

Press 5x25, 3x35, 1x42.5; 5x50, 8x45, 9x40; 3m rest set
Pull Ups 5, 3xbw+10, 1xbw+20; 5xbw+30, 6xbw+20, 8xbw+10; 3m rest set
Dips 5, 10, 20, 20
DB Biceps 10x37.5, 10x37.5, 8x37.5; 2m rest set

Saturday 25.9.2021

Bulgarian Split Sq reps x sets
Inverted Rows 3x8xbw+28, 20, 20
Hanging Leg Raises 6x10
Ab Wheel 6x15

Thursday 23.9.2021

Bulgarian Split Squat DB 5x25, 3x45, 2x65, 1x80; 5x94, 6x80, 8x70; 3m rest per leg
Romanian Deadlift 5x60, 3x80, 1x100; 5x129.5, 6x122.5, 8x115; 3m rest set
Calves 5x12x50

Monday 20.9.2021

Press 5x27.5, 3x37.5, 1x45; 4x56, 6x51, 8x46; 3m rest set
Pull Ups 5, 3xbw+12.5, 1xbw+25; 4xbw+36, 6xbw+26, 8xbw+16; 3m rest set
Dips 5, 3xbw+7.5, 1xbw+12.5; 5xbw+20, 6xbw+15, 8xbw+10; 3m rest set
DB Biceps 3x10x35; 2m rest set
Reverse Fly DB 3x12x30; 2m rest set

Thursday 16.9.2021

Flat Bench Press 5x20, 5x40, 3x55, 1x67.5; 6x77.5, 8x67.5, 10x57.5; 3m rest set
One Arm DB Row 5x25, 3x35, 1x40; 6x47.5, 8x42.5, 10x37.5 2m rest set
Inverted Row 3x8xbw+26; 3m rest set
DB Biceps 3x10x35
Hanging Leg Raises 3x10
Lateral Raises 3x12x20
Hanging Leg Raises 3x10

Tuesday 14.9.2021

Bulgarian Split Squat DB + Vest 5x25, 3x45, 2x65, 1x80+10; 4x93+10, 6x77.5+10, 8x67.5+10; 3m rest per leg
Romanian Deadlift 5x60, 3x80, 1x100; 6x129.5, 6x120, 8x110; 3m rest set
Calves 5x12x40
Hip Abductions, Lateral Walk 3x30s

Sunday 12.9.2021

Press 5x27.5, 3x37.5, 1x45; 6x55, 8x50, 10x45; 3m rest set
Pull Ups 5, 3xbw+12.5, 1xbw+25; 4xbw+35, 6xbw+25, 8xbw+15; 3m rest set
Dips 5, 3xbw+5, 1xbw+10; 3x6xbw+17.5, 20; 3m rest set
DB Biceps 3x10x35; 2m rest set
Reverse Fly DB 3x12x30; 2m rest set

Friday 10.9.2021

Flat Bench Press 5x20, 5x30, 5x40, 5x50, 5x60, 5x65, 5x70, 5x75, 10x65, 10x60, 15x55, 15x50, 20x45, 25x40 ; 2-3m rest set
One Arm DB Row 10x25, 10x30, 10x35, 10x40, 8x42.5, 5x45, 5x47.5; 2m rest set
Inverted Row 3x10xbw+22; 3m rest set
DB Biceps 3x10x35; 2m rest set
Lateral Raises 3x12x20 with
Hanging Leg Raises 3x10; 2m rest set

Wednesday 8.9.2021

Bulgarian Split Sq DB + Vest 5x25, 3x50, 1x75+8; 5x92+8, 6x75+8, 8x65+8; 3m rest per leg
Romanian Deadlift 5x60, 3x80, 1x100; 6x129.5, 6x117.5, 8x102.5; 3m rest set
Hip Thrust 5x50, 3x75; 7x115, 8x115, 10x115; 3m rest set
Calves 5x12x35
Hip Abductions, Lateral Walk 3x30s

Sunday 5.9.2021

Press 5x25, 3x35, 1x42.5; 5x55, 7x50, 10x45; 3m rest set
Pull Ups 5, 3xbw+10, 1xbw+20; 4xbw+35, 6xbw+25, 8xbw+15; 3m rest set
Dips 5, 3xbw+5, 1xbw+10; 3x6xbw+15, 20; 3m rest set
DB Biceps 3x10x35; 2m rest set
Reverse Fly DB 3x12x30; 2m rest set