Lots Of Chicken Pox On Forehead

Official G2 offseason weightlifting training plan

2er Split (Minimalplan)
Day 1
	4-6 Weeks	2-4 Weeks
Benchpress	3x8-12	3x6
Squats	2x8	2x4-6
DB Incline Benchpress	2x8	2x8
Walking Lunges	1x12	1x12
Step up's	1x12	1x12
Triceps (pushdowns,	3x6	3x6
Nosebreaker...) or Dips	2x10	2x10
Romanian Deadlift	2x10	2x10
Shoulder / Rotator cuff
Day 2
	4-6 weeks	2-4 weeks
Military Press	2x8-12	2x6
Power Clean	3x5	3x5	nur für Fortgeschrittene
Clean Pulls	3x3	3x3	only for advanced
Pullups / Pulldowns	2x8-12	2x8-12
DB / Bar / Tower rows	2x8-12	2x8-12
Core workout
Biceps
neck
Alternativplan ( Minimalster Minimalplan)
Bench Press	3x8-12
Squat	3x6-10
DB Incline Benchpress	2x8
Romanian Deadlift	2x10
Pullups / Pulldowns	2x8-12
Core workout
Biceps / Triceps
Shoulder / Rotator cuff
Warmup am Beginn jeder Einheit z.B. 5-10 Minuten Ergometer + Siskiyous Warmup (drücken, rudern, kniebeugen, drehen... mit 10 Kilo Scheibe)