pushuke3-1

Chest Press (Machine)

1-1

2-2

3-3

ChestFront DeltsTriceps

Incline Bench Press (Smith Machine)

1-1

2-2

3-3

4-4

5-D

ChestFront DeltsTriceps

Chest Dip

1-1

2-2

3-3

4-4

ChestTriceps

Lateral Raise (Dumbbell)

1-1

2-2

3-3

4-4

5-5

Side Delts

Rear Lateral Raise

sittende, 60reps, 30reps, 10reps Dropset

1-1

2-D

3-D

Rear Delts