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- Montag
- Brust:
- https://www.youtube.com/watch?v=ZXSHhDulDkM
- https://www.youtube.com/watch?v=fX5AbAPH37g&t=1s
- Schulter:
- https://www.youtube.com/watch?v=I0YCSRlKR-M
- Rücken:
- https://www.youtube.com/watch?v=69YpS8NwvFk
- Dienstag
- Alle Beine:
- https://www.youtube.com/watch?v=bcH-qcnpy20
- Waden:
- https://www.youtube.com/watch?v=Ox4N6MkvLV8&t=145s
- Syxpack:
- https://www.youtube.com/watch?v=52mIFKiT9sQ&t=271s
- Mittwoch
- Oberkörper:
- https://www.youtube.com/watch?v=qGCCVFrsN0Y&t=641s
- Brust
- https://www.youtube.com/watch?v=hfJdFrJC9h0
- Donnerstag
- Alle Beine:
- https://www.youtube.com/watch?v=bcH-qcnpy20
- Waden:
- https://www.youtube.com/watch?v=Ox4N6MkvLV8&t=145s
- Syxpack:
- https://www.youtube.com/watch?v=52mIFKiT9sQ&t=271s
- Freitag
- Brust:
- https://www.youtube.com/watch?v=ZXSHhDulDkM
- https://www.youtube.com/watch?v=fX5AbAPH37g&t=1s
- Schulter:
- https://www.youtube.com/watch?v=I0YCSRlKR-M
- Rücken:
- https://www.youtube.com/watch?v=69YpS8NwvFk
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