5x5 Trainingsplan Dobrijevic Boris Woche 1-4 26.11.2016 5x5 Trainingsplan Tag 1: Dobrijevic Boris Push I 3x12 Bench Press 3x12 DB Overhead Press 3x12 Incline cable fly 3x12 Egyptian lateral raise 3x12 Triceps pushdown 3x12 Face-pulls with foot support 3x15 Calve raises 3xMax Wood chopps 26.11.2016 5x5 Trainingsplan Dobrijevic Boris Tag 2: Pull I 3x8 Deadlift 3x12 Pull ups 3x12 Snatch-Grip shrug 3x12 Omni-grip Lat-pulldown 3x12 Meadows row 3x12 BB curl 2x12 Incline DB curl (3x Max effort Farmers walks) AB-Wheel with Resistance 26.11.2016 5x5 Trainingsplan Tag 3: Dobrijevic Boris Push II 3x12 Overhead Press 3x12 Close grip bench 3x12 Incline DB fly 3x12 Rope upright row 3x12 Lateral raise 3x12 French press 3x15 Calve raises 3xMax Russian twist 26.11.2016 5x5 Trainingsplan Dobrijevic Boris Tag 4: Pull II 3x12 Squats 3x12 Heavy lat pulldown 3x12 Chest supported T-Bar row 3x12 Single arm Machine high row 3x12 Cable pull-over 3x12 BB curl 2x12/10/8 DB curl tri set (Rev-/Hammer-/Normal grip) AB-Wheel with Resistance 26.11.2016 5x5 Trainingsplan Dobrijevic Boris Woche 5-8 26.11.2016 5x5 Trainingsplan Tag 1: 4x6-8 Dobrijevic Boris Push I Bench Press 4x10-12 DB Overhead Press 3x10-14 Incline cable fly 4x10-14 Egyptian lateral raise 4x8-12 Triceps pushdown 4x10-14 Single arm Tri-extension 3x10-12 Face-pulls with foot support 3x15-20 Calve raises 26.11.2016 5x5 Trainingsplan Dobrijevic Boris Tag 2: Pull I 4x6-8 Deadlift 3x6-8 Pull ups 3x8-10 Snatch-Grip shrug 3x10-12 Omni-grip Lat-pulldown 3x10-12 Meadows row 3x6-8 BB curl 2x10-14 Incline DB curl (3x Max effort Farmers walks) AB-Wheel with Resistance 26.11.2016 5x5 Trainingsplan Tag 3: Dobrijevic Boris Push II 4x6-8 Overhead Press 3x8-10 Close grip bench 3x10-12 Incline DB fly 3x10-14 Rope upright row 3x10-14 Cable Lateral raise 3x10-14 French press 2x10-14 Single arm Db Tri-extension 3x15-20 Calve raises 26.11.2016 5x5 Trainingsplan Dobrijevic Boris Tag 4: Pull II 3x12 Squats 3x8-10 Heavy lat pulldown 3x10-12 T-Bar row 2x10-14 Single arm Machine high row 3x10-14 Cable pull-over 3x10-12 BB curl 2x12/10/8 DB curl tri set (Rev-/Hammer-/Normal grip) AB-Wheel with Resistance 26.11.2016