schwer und richtig

Frequency: 3 non–consecutive days per week (e.g., Monday, Wednesday, Friday)

Warm–Up: Spend 5–10 minutes on light cardio and dynamic mobility drills (e.g., jump rope, band work, leg swings, shoulder circles) before each workout.

Progressive Overload: Aim to increase the load gradually (or add an extra rep when form is solid) to stimulate strength gains.
Recovery: Given the advanced training status, monitor fatigue and adjust volume as needed. Ensure adequate sleep, nutrition, and mobility work on off–days.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Pull-Up (Weighted)

Bench Press (Barbell)

Overhead Press (Barbell)

Dumbbell Row

Zercher Squat (Barbell)

Tricep Extension (Cable)

Bicep Curl (EZ Bar)

Face Pull

Push, Pull & Squat Focus

Chin-Up (Weighted)

Dip (Bodyweight)

Deadlift (Barbell)

Seated Row (Machine)

Pullover (Dumbbell)

Lateral Raise (Machine)

Leg Press

Hinge & Unilateral Emphasis

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Shoulder Press (Machine)

Pendlay Row

Lying Reverse Fly

Mixed Full–Body and Stability

0 reviews for schwer und richtig