Ich nehme Kreatin und achte auf meine Erhnährung (Eiweiß und Kalorien). Außerdem trainiere ich zuhause. Das ist mein Traininsplan:
Day 1 (Push + Legs)Weighted Push-up (Backpack) – Top Set 1xMax @RPE 9
Weighted Push-up – Back-off 3x10 @RPE 8
Weighted Dips – Top Set 1xMax @RPE 9
Weighted Dips – Back-off 3x8 @RPE 8
Pike Push-up – 3x10 @RPE 8
Lateral Raises – 4x15 @RPE 9
Front Raises – 3x15 @RPE 8
Diamond Push-up – 3x12 @RPE 8
Bodyweight Squat – 3x15 @RPE 7
Day 2 (Pull)Pull-up – Top Set 1xMax @RPE 9
Pull-up – Back-off 3x6 @RPE 8
Inverted Row – 3x12 @RPE 8
Backpack Curl – 3x10 @RPE 8
Towel Hang – 3x20 sec @RPE 9
Shrugs – 3x20 @RPE 9
Reverse Flys – 3x10 @RPE 9
Hip Hinges – 3x10 @RPE 8
Day 3
Rest
Day 4 (Legs + Core)Backpack Squat – 4x15 @RPE 8
Lunges – 3x12 @RPE 8
Calf Raises – 3x15 @RPE 9
Hanging Leg Raise – 3x15
Flutter Kick – 3x20
Russian Twists – 3x20 @RPE 9
Plank – 3x40 sec
Day 5 (Pull + Grip)Chin-up – Top Set 1xMax @RPE 9
Chin-up – Back-off 3x6 @RPE 8
Inverted Row – 3x12 @RPE 8
Backpack Hammer Curl – 3x10 @RPE 9
Towel Hang – 3xMax Hold
Towel Crush Hang – 3xMax Hold
Shrugs – 3x20 @RPE 9
Reverse Flys – 3x10 @RPE 9
Hip Hinges – 3x10 @RPE 8
Day 6 (Push + Core)Feet Elevated Push-up – Top Set 1xMax @RPE 9
Feet Elevated Push-up – Back-off 3x10 @RPE 8
Weighted Dips – 3x10 @RPE 8
Diamond Push-up – 3x12 @RPE 8
Lateral Raises – 4x15 @RPE 9
Front Raises – 3x15 @RPE 8
Side Plank – 3x30 sec
Russian Twists – 3x20 @RPE 9
Day 7 (Light Legs Recovery)Bodyweight Squat – 3x15 @RPE 7
Lunges – 2x12 @RPE 7
Calf Raises – 3x15 @RPE 9
Light Walk or Stretch – 10~15 minutes
