Alpha Progression

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Ganzkörper Hybrid

Ganzkörper · 7 exercises · 24 sets

Squats · Barbell

3 sets · 6 reps
Romanian Deadlifts · Barbell

4 sets · 6 reps
Incline Bench Press · Barbell

3 sets · 6 reps
Bent-Over One-Arm Rows with Wide Grip · Barbell

3 sets · 6 reps
Seal Rows with Reverse Grip · Barbell

3 sets · 10 reps
Upright Rows · Barbell

4 sets · 12 reps
Standing Calf Raises · Barbell

4 sets · 12 reps

Oberkörper · 6 exercises · 20 sets

Bench Press · Barbell

4 sets · 6 reps
Standing Shoulder Press · Barbell

3 sets · 6 reps
Seal Rows · Barbell

4 sets · 8 reps
Pullovers on Bench · Barbell

3 sets · 12 reps
Bench Dips · Bodyweight

3 sets · 10 reps
Spider Curls · Barbell

3 sets · 12 reps

Ganzkörper · 7 exercises · 23 sets

Deadlifts · Barbell

4 sets · 6 reps
Front Squats · Barbell

3 sets · 8 reps
Pullovers on Bench · Barbell

3 sets · 10 reps
Bench Press · Barbell

3 sets · 8 reps
Curls · Barbell

3 sets · 10 reps
Skull Crushers · Barbell

3 sets · 12 reps
Sit-Ups · Bodyweight

4 sets · 12 reps