Seite 27 von 28
Re: Unterarm Café
Verfasst: 12. Nov 2024, 20:19
von ImShy
Habe fürs Armwrestling weniger Ambitionen, als fürs Bodybuilding
Re: Unterarm Café
Verfasst: 12. Nov 2024, 22:20
von fred
ImShySorry hat geschrieben: 12. Nov 2024, 20:19
Habe fürs Armwrestling weniger Ambitionen, als fürs Bodybuilding
Dann mach dir Wristcurls fullrange, da wächst aufjedenfall mehr von
Re: Unterarm Café
Verfasst: 13. Nov 2024, 12:30
von fred
Links: Rising & Pronation & Backpressure
Hammercurls
44 × 5 Sets × 5 Reps +++
Risingcurls
21 × 5 Sets × 5 Reps
Bizepscurls
38 × 5 Sets × 5 Reps
Pronation
12 × 5 Sets × 10 Reps
Rotationcurls
25 × 5 Sets × 10 Reps
Pronationcurls
16 × 5 Sets × 10 Reps
Re: Unterarm Café
Verfasst: 13. Nov 2024, 19:31
von fred
Links: Wrist & Finger & Sidepressure
Sidepressure Wristwrench
31 × 5 Sets × 5 Reps
Wristcurls Mazurenko
24 × 5 Sets × 5 Reps
Wristflexion Bandhandle
44 × 5 Sets × 5 Reps
Wristcurls Rollinghandle
30 × 5 Sets × 10 Reps
Wristflexion Wristwrench
37 × 5 Sets × 10 Reps +++
Sidepressure Straphandle
22 × 5 Sets × 10 Reps
Re: Unterarm Café
Verfasst: 14. Nov 2024, 12:48
von fred
Rechts: Rising & Pronation & Backpressure
Hammercurls
39 × 5 Sets × 5 Reps +++
Risingcurls
21 × 5 Sets × 5 Reps
Bizepscurls
35 × 5 Sets × 5 Reps
Pronation
12 × 5 Sets × 10 Reps
Rotationcurls
25 × 5 Sets × 10 Reps
Pronationcurls
20 × 5 Sets × 10 Reps
Re: Unterarm Café
Verfasst: 15. Nov 2024, 21:18
von fred
Links: Rising & Pronation & Backpressure
Hammercurls
45 × 5 Sets × 5 Reps
Risingcurls
21 × 5 Sets × 5 Reps +++
Bizepscurls
38 × 5 Sets × 5 Reps
Pronation
13 × 5 Sets × 10 Reps
Rotationcurls
25 × 5 Sets × 10 Reps
Pronationcurls
20 × 5 Sets × 10 Reps
Re: Unterarm Café
Verfasst: 16. Nov 2024, 14:19
von fred
Links: Wrist & Finger & Sidepressure
Sidepressure Wristwrench
31 × 5 Sets × 5 Reps +++
Wristcurls Mazurenko
24 × 5 Sets × 5 Reps
Wristflexion Bandhandle
44 × 5 Sets × 5 Reps
Wristcurls Rollinghandle
30 × 5 Sets × 10 Reps
Wristflexion Wristwrench
38 × 5 Sets × 10 Reps
Sidepressure Straphandle
22 × 5 Sets × 10 Reps
Re: Unterarm Café
Verfasst: 17. Nov 2024, 14:25
von fred
Rechts: Rising & Pronation & Backpressure
Hammercurls
40 × 5 Sets × 5 Reps
Risingcurls
21 × 5 Sets × 5 Reps +++
Bizepscurls
35 × 5 Sets × 5 Reps
Pronation
12 × 5 Sets × 10 Reps
Rotationcurls
25 × 5 Sets × 10 Reps
Pronationcurls
20 × 5 Sets × 10 Reps
Re: Unterarm Café
Verfasst: 17. Nov 2024, 21:12
von fred
Rechts: Wrist & Finger & Sidepressure
Sidepressure Wristwrench
31 × 5 Sets × 5 Reps
Wristcurls Mazurenko
24 × 5 Sets × 5 Reps
Wristflexion Bandhandle
44 × 5 Sets × 5 Reps +++
Wristcurls Rollinghandle
30 × 5 Sets × 10 Reps
Wristflexion Wristwrench
37 × 5 Sets × 10 Reps
Sidepressure Straphandle
22 × 5 Sets × 10 Reps
Re: Unterarm Café
Verfasst: 18. Nov 2024, 14:12
von fred
Links: Rising & Pronation & Backpressure
Hammercurls
45 × 5 Sets × 5 Reps +++
Risingcurls
22 × 5 Sets × 5 Reps
Bizepscurls
38 × 5 Sets × 5 Reps
Pronation
13 × 5 Sets × 10 Reps
Rotationcurls
26 × 5 Sets × 10 Reps
Pronationcurls
21 × 5 Sets × 10 Reps
Re: Unterarm Café
Verfasst: 18. Nov 2024, 18:46
von fred
Links: Wrist & Finger & Sidepressure
Sidepressure Wristwrench
31 × 5 Sets × 5 Reps +++
Wristcurls Mazurenko
24 × 5 Sets × 5 Reps
Wristflexion Bandhandle
44 × 5 Sets × 5 Reps
Wristcurls Rollinghandle
30 × 5 Sets × 10 Reps
Wristflexion Wristwrench
38 × 5 Sets × 10 Reps
Sidepressure Straphandle
22 × 5 Sets × 10 Reps
Re: Unterarm Café
Verfasst: 20. Nov 2024, 11:46
von fred
Kleine Änderungen am Plan. Weniger Pronation - dafür mehr Curl volumen, sollte langfristig gesünder fürs Handgelenk sein + zusätzlich kommt jetzt wieder Tischtraining alle 14 Tage dazu, was ohnehin das beste Pronationstraining ist.
Rechts: Rising & Pronation & Backpressure
Hammercurls
40 × 5 Sets × 5 Reps
Risingcurls
22 × 5 Sets × 5 Reps
Bicepscurls
36 × 5 Sets × 5 Reps +++
Scottcurls
20 × 5 Sets × 10 Reps
Rotationcurls
13 × 5 Sets × 10 Reps
Pronationcurls
25 × 5 Sets × 10 Reps
Re: Unterarm Café
Verfasst: 20. Nov 2024, 19:09
von fred
Rechts: Wrist & Finger & Sidepressure
Sidepressure Wristwrench
31 × 5 Sets × 5 Reps
Wristcurls Mazurenko
24 × 5 Sets × 5 Reps
Wristflexion Bandhandle
45 × 5 Sets × 5 Reps
Wristcurls Rollinghandle
30 × 5 Sets × 10 Reps
Wristflexion Wristwrench
37 × 5 Sets × 10 Reps +++
Sidepressure Straphandle
22 × 5 Sets × 10 Reps
Re: Unterarm Café
Verfasst: 21. Nov 2024, 12:56
von fred
Links: Rising & Pronation & Backpressure
Hammercurls
46 × 5 Sets × 5 Reps
Risingcurls
22 × 5 Sets × 5 Reps
Bizepscurls
38 × 5 Sets × 5 Reps +++
Scottcurls
21 × 5 Sets × 10 Reps
Rotationcurls
13 × 5 Sets × 10 Reps
Pronationcurls
26 × 5 Sets × 10 Reps
Re: Unterarm Café
Verfasst: 21. Nov 2024, 19:31
von fred
Links: Wrist & Finger & Sidepressure
Sidepressure Wristwrench
32 × 5 Sets × 5 Reps
Wristcurls Mazurenko
24 × 5 Sets × 5 Reps +++
Wristflexion Bandhandle
44 × 5 Sets × 5 Reps
Wristcurls Rollinghandle
30 × 5 Sets × 10 Reps
Wristflexion Wristwrench
38 × 5 Sets × 10 Reps
Sidepressure Straphandle
22 × 5 Sets × 10 Reps