Montag: Chest Triceps
- Bench Press 4set 8
- Incline Dumbell Press 3set 10
- Cable flys 3x12
- Dips 3x3
- Dumbell skullcrusher 3x10
Mittwoch : Back shoulders
- Deathlift 3x10
- T bar row 4x10
- lat pulldowns 4x8
- One arm Dumbell Row 3x12
- Shoulder Dumbell Press 4x10
- Side lateral Raises 3 set
- 2 Set eccentric heavy Side laterals 2x5
- rear delt 3x10
Donnerstag : Chest / Bicep
- Bench Press 4set 8
- Incline Dumbell Press 3set 10
- Cable flys 3x12
- Dips 3x3
- Barbell Curls 3x10
- Superset Dumbell curls 3x8
Fritag: Legs
Squads 4x8
Leg Press : 3x10
Harnstrings 3x10
- Shoulder Dumbell Press 4x10
- Side lateral Raises 3 set
- 2 Set eccentric heavy Side laterals 2x5
- rear delt 3x10