Randy Orton Trainingsplan
Hallo,
das hier ist der trainingsplan von randy orton ich würde ihn gerne machen...
aber könnte mir wer den übersetzen???
ich hab kein plan was das für übungen sein sollen wegen englisch danke
Training Routine
Day 1: Legs
Superset Thigh Extentions w/ Leg Curls: 4 sets - 12-20 reps.
Box Squats: 5 sets - 12 reps.
Straight Leg DLs: 4 sets-10 reps.
Calve Raises: 10 sets - 8 - 15 reps
Day 2: Chest
Incline BB Bench: 3 sets - 20 reps.
Incline DB Bench: 5 sets - 6 reps.
Flat Bench: 4 sets 8 - 12 reps
Cable Crossovers: 3 sets - 15 reps
Every other week I do 10 sets of 10 pushups, with hands on a bench.
Day 3: Back
Pulldowns: 3 sets - 20 reps
Seated Cable Rows: 3 sets - 12 reps.
T-Bar Rows: 3 sets - 10 reps
Bent Over Rows: 3 sets - 20 reps
Lower Back Ext.: 3 sets - 15 reps.
One set of pull ups to failure
Day 4: Shoulders
Side Laterals: 3 sets - 15 reps
Front Laterals: 3 sets - 15 reps
Rear Laterals: 3 sets - 15 reps
Arnold Presses: 4 sets - 8 - 12 reps
Upright Rows: 3 sets - 8 - 12 reps
Day 5: Triceps + Biceps
Pushdowns: 3 sets - 20 reps
French Curls: 3 sets - 8 - 12 reps
Overhead Tri Ext: 3 sets - 8 - 12 reps
Closegrip Pushdowns: 3 sets - 15 reps
Alt. DB Curls: 3 sets - 10reps
Alt. DB Hammer Curls: 3 sets - 8 reps
BB Curls: 3 sets - 8 reps
Cable Curls: 3 sets - 8 reps
