Trainingsplan Übungen Durchführung *

5 / 5 / 5
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5 / 5 / 5
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5 / 5 / 5
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5 / 5
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5 / 5 / 5
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3 / 3 / 3
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5 / 5 / 5
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4 / 3
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5 / 5
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8 / 8 / 8
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12
[580]
8
[580]
8
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8
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8 / 8
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8
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5 / 5 / 3
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5 / 5 / 5
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5 / 5 / 4
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4 / 4 / 3
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8 / 8 / 8
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5 / 4 / 3
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8
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8
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8
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5 / 5 / 5
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5 / 8 / 12
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8 / 8 / 8
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5 / 5 / 5
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12 / 8
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3 / 3 / 3
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8
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8
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8
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8
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5 / 5 / 5
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5 / 5 / 5
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2 / 2 / 2 / 1
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3 / 3 / 3
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3 / 3 / 3
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7 / 7 / 3
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8 / 8 / 8
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8 / 8 / 8
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8
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8
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8
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8
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8
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5 / 5 / 5
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5 / 5 / 5
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8 / 8 / 8
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8 / 8 / 8
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5 / 5 / 5
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5 / 5 / 5
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5 / 5 / 5
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5 / 5 / 5
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8
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8
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5 / 5
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8 / 8
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7 / 6
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6 / 5
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5 / 5
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12 / 10
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5×3
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3 / 3 / 3 / 3 / 3
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3 / 3 / 3 / 3 / 3
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1 / 1
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9 / 5
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1 / 1
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5
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5
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5 / 5
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8 / 8
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8 / 8
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8 / 8
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7/6/5
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8/8/6
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8/8/8
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5 / 5 / 5
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5 / 5
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12 / 10
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10 / 8
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12 / 10
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6 / 6
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4 / 4
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12 / 10
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8 / 8
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5 / 5 / 5
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5 / 5 / 5
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12 / 10 / 11
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5 / 5 /3
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5 / 5 / 5
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5 / 5 / 5
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5 / 5 / 5
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5 / 4 / 3
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5 / 5 / 5
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5 / 5 / 5
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8
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12 / 10
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10 / 8
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1 / 1
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5 / 5
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7 / 6 /5
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8 / 8 / 8
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7 / 7 / 6
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7 / 6 / 6
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5
[580]
10
[580]
5 / 5 / 5
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5 / 5/ 5
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5/ 5 / 5
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5 / 5 / 5
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5 / 4 / 4
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8 / 8 / 8
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3/3/3/3/2
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3/3/3/3/3
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3/3/3/3/3
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8/5/3
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6/6/6
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8/8/8
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9 / 9 / 6
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1 / 1
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5 / 5 / 8
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5 / 5 / 5
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5 / 5 / 5
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5 / 5 / 5
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5 / 5 / 5
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8 / 8 / 8
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5 / 5 / 5
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8 / 8 / 8
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8 / 8 / 8
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5 / 5 / 5
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5 / 5 / 5
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5/5/4
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5/5/5
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5/4/3
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5/5/4
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20/25/20
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12/12/12
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10/10/10
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7/7/4
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12/8
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12/10
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8/8/6
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3/3/3
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3/3/3
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3/3/2/2/1
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3/3/3/3/3
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3/3/3/3/3
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8/6
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10/9/8
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1/1
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5/5
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8/8
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5/5/5
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5/5/5
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5/5/5
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2/5
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2/3
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8
[580]
12/10/8
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12/10/8
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7/7
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6/5
[580]
[580]
8
[580]
[580]
[580]
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12/8
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8/8
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3/3/3/3/3
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[580]
3/3/3
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8/6
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8/8/8
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8/8/8
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12/10/8
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1/1
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8/8
[580]
8/8
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8/8
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8/8
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5/5/5
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5/5/5
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5/5/5
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5/5/5
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8/8
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5 / 5 / 5
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5 / 5 / 5
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5/5/5
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5 / 5 / 5
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5 / 5 / 5
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5/5/5
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6/5/5
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8/8/8
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[580]
8
[580]
8
[580]
[580]
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[580]
[580]
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5/8/5
[580]
12/12/8
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8/7/6
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8/7/6
[580]
10/8
[580]
12/12
[580]
8/8
[580]
[580]
[580]
[580]
8
[580]
5/5/5
[580]
1/1
[580]
3/3/3
[580]
[580]
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[580]
[580]
[580]
5/8/8
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3/3/3
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8/8/8
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5/5/5
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8/8/8
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5/5/5
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8/8/8
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[580]
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[580]
[580]
[580]
[580]
3/3/3/3/3
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[580]
3/3/3
[580]
8/6
[580]
8/8/6
[580]
8/8/8
[580]
8
[580]
[580]
5
[580]
12/12/12
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1/1
[580]
5
[580]
[580]
[580]
3/3/3/3/3
[580]
[580]
3/3/3
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8/6
[580]
8/8
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8/8
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5 / 5 / 5
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5 / 5 / 5
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5/5/5
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5 / 5 / 5
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5/5/5
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8
[580]
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5 / 5 / 5
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5/5/5
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5/5/5
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5/5/5
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5
[580]
10/9/7
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2/2/1/1/1
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3/6
[580]
8/8
[580]
8/8
[580]
5/5/5
[580]
5/5
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5/5/5
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5/5/5
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[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
9/8/5
[580]
12/12/12
[580]
8/5
[580]
8/5
[580]
6/6
[580]
10/9
[580]
8/8
[580]
[580]
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5/5/5
[580]
5/8/8
[580]
8/8
[580]
[580]
[580]
8/8/8
[580]
6
[580]
8
[580]
10/9/8
[580]
1
[580]
5
[580]
8
[580]
8
[580]
8
[580]
[580]
[580]
[580]
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[580]
[580]
12/
[580]
5/5/5
[580]
7
[580]
5/5/5
[580]
8/8/8
[580]
5
[580]
8
[580]
[580]
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8/
[580]
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[580]
[580]
9/8/6
[580]
12/12
[580]
8/7
[580]
7/6/
[580]
12/10
[580]
10/8
[580]
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[580]
[580]
[580]
[580]
9/9/7
[580]
8
[580]
8
[580]
8
[580]
[580]
[580]
5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
1
[580]
[580]
[580]
[580]
5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
12/12s 12/11s 12/11s 12/11s
[580]
5/4/3
[580]
5/5/5
[580]
5/5/5
[580]
5/5/5
[580]
5/5/5
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5/5/5
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[580]
[580]
[580]
[580]
8
[580]
8
[580]
8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
9/8/8
[580]
10/9/8
[580]
8/8
[580]
8/7
[580]
8/6
[580]
11/10
[580]
8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
15/15/15
[580]
4/2/2
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
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12/12/12
[580]
8/8/8
[580]
[580]
2/2/2/1/1
[580]
[580]
[580]
5/5/5
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
5/
[580]
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5/5/5
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8/8/8
[580]
[580]
6/6/6
[580]
6/6/5
[580]
6/6/6
[580]
5/5/5
[580]
8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
5/5/5
[580]
5/5/5
[580]
8
[580]
8
[580]
[580]
[580]
8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
7/6/4
[580]
8/7/6
[580]
5/4
[580]
8/6
[580]
6/6
[580]
8/8
[580]
[580]
[580]
[580]
[580]
[580]
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[580]
[580]
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[580]
[580]
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[580]
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8/8/8
[580]
8/8/8
[580]
5/5/5
[580]
5/5/5
[580]
5/5/5
[580]
5/5
[580]
[580]
[580]
[580]
[580]
8/8
[580]
8
[580]
12/11s 12/11s 12/10s 12/9s 12/9s
[580]
5/5/5
[580]
5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
1
[580]
[580]
5
[580]
[580]
[580]
7/5
[580]
1
[580]
5
[580]
5
[580]
8
[580]
8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
10/8/8
[580]
12/12/8
[580]
10/10/9
[580]
8/8/8
[580]
5/4/3
[580]
12/10
[580]
8/8
[580]
1
[580]
5/5/5
[580]
5/6/6
[580]
5/6/7
[580]
5/5/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5
[580]
[580]
[580]
3
[580]
[580]
[580]
8
[580]
[580]
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
7/6/5
[580]
8/7/6
[580]
6/4
[580]
8/8
[580]
8/8
[580]
8/6
[580]
8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
[580]
[580]
8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8/8/8
[580]
[580]
[580]
[580]
8/8/8
[580]
[580]
8/6/4
[580]
12/10/7
[580]
[580]
[580]
[580]
[580]
8
[580]
[580]
5/5/5/5/5
[580]
[580]
5/4/3
[580]
5/5/5
[580]
5/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
[580]
[580]
5/5/3
[580]
5/5/5
[580]
[580]
[580]
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[580]
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[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8/6/6
[580]
8/7/7
[580]
8/8
[580]
3/5
[580]
8/8
[580]
8/6
[580]
8
[580]
[580]
[580]
[580]
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
6/6/6
[580]
8/8/8
[580]
12/9,6s 12/9,6s 12/9,1s 12/8,7s 12/8,5s
[580]
5/5/5
[580]
5/5/5
[580]
[580]
[580]
[580]
[580]
8
[580]
8
[580]
12/15s 12/11,4s 12/12,1
[580]
[580]
[580]
[580]
[580]
[580]
6/6/4
[580]
5/5/5
[580]
12/10/9
[580]
12/10/9
[580]
12/12/9
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
1
[580]
[580]
5
[580]
3@
[580]
3@
[580]
8/6/6 Tempo 5/0/1
[580]
5/5
[580]
8/8
[580]
8/8
[580]
6
[580]
5/5/5
[580]
5/4/2
[580]
5/5/5
[580]
4/3
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
8
[580]
6
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8/6/5
[580]
8/8/8
[580]
5/5
[580]
8/6
[580]
8/
[580]
8/
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
[580]
[580]
5/5/5
[580]
5/5/5
[580]
[580]
[580]
9/7/10
[580]
[580]
[580]
4 / 4 / 3
[580]
[580]
6/6/5
[580]
[580]
[580]
[580]
8/8/8
[580]
[580]
12/12/
[580]
8/8/
[580]
10/10
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/6/6/5/5
[580]
4/4/4
[580]
5/5/5
[580]
[580]
[580]
7/7/7
[580]
[580]
8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
6
[580]
[580]
1
[580]
8
[580]
[580]
[580]
8/7/6
[580]
5/5
[580]
5
[580]
8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8/6/6
[580]
8/8/8
[580]
6/4
[580]
6/4
[580]
10/10
[580]
8/6
[580]
8
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
6/6/6
[580]
[580]
7/5/5
[580]
4/5/5
[580]
6/5/5
[580]
10/ 5LH / 5LH
[580]
5/5/5
[580]
8/8/8
[580]
6/7/7
[580]
5/5/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/8/8
[580]
8/8/8
[580]
12/12/
[580]
12/12/12
[580]
5/5/
[580]
[580]
6/6
[580]
[580]
[580]
4
[580]
3/3/3/3/2
[580]
[580]
[580]
6/6
[580]
8/8/8
[580]
8/8/6
[580]
1
[580]
[580]
8/8/8
[580]
8/8/8
[580]
8/5/5
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
3/4/5
[580]
5/5/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
12/9,1s 12/8,3s 12/8,4s 12/7,6s 12/7,6s
[580]
4/4/3
[580]
5/5/5
[580]
12/12,6s 12/12,3s 12/12,4s
[580]
7/6/6
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8/8/8
[580]
[580]
8
[580]
[580]
[580]
[580]
5/5/5
[580]
5/5/4
[580]
5/5/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
[580]
8
[580]
8
[580]
[580]
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8/7/6
[580]
7/6/4
[580]
6/5
[580]
8/8
[580]
7/6
[580]
7/5
[580]
8
[580]
11/8/8
[580]
[580]
8/8/8/8
[580]
8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
[580]
[580]
[580]
[580]
[580]
8/8/6
[580]
5/5
[580]
[580]
8/8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
5
[580]
8/8/8
[580]
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
5
[580]
8/8/8
[580]
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
[580]
[580]
3
[580]
3
[580]
3
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
8
[580]
8
[580]
[580]
8/8/8
[580]
8/7/6
[580]
5/5
[580]
7/5
[580]
8/
[580]
7/
[580]
8
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
8/8/8
[580]
8/6/6
[580]
8/8/7
[580]
3 mit Hilfe/ 3 ohne Hilfe/2
[580]
7/6/
[580]
5/5/5
[580]
8/8/8
[580]
5/5/5
[580]
5/7/5
[580]
7/6/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5
[580]
3
[580]
3
[580]
8/7/4
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
3/3/5
[580]
5/4/4
[580]
8/8
[580]
8/5/5
[580]
8
[580]
[580]
8
[580]
8
[580]
[580]
[580]
8 1Arm
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8/6/5
[580]
8/6/5
[580]
8/8
[580]
7/5
[580]
8/5
[580]
7/7
[580]
8
[580]
[580]
[580]
[580]
[580]
3/3/3
[580]
5/5/4
[580]
8/7/7
[580]
5/5/5
[580]
8/8/8
[580]
5/5/5
[580]
5/5/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
[580]
[580]
[580]
[580]
[580]
5
[580]
4
[580]
4
[580]
8
[580]
8
[580]
[580]
[580]
[580]
[580]
8
[580]
8
[580]
[580]
[580]
[580]
8
[580]
[580]
8
[580]
[580]
8
[580]
[580]
5
[580]
8
[580]
3
[580]
[580]
[580]
[580]
8
[580]
3
[580]
8
[580]
[580]
[580]
[580]
8/8/7
[580]
8/7/6
[580]
5/5/4
[580]
8/8/7
[580]
5/5
[580]
8/8
[580]
8/8/8
[580]
8/8/8
[580]
8/6
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5
[580]
5/5/5
[580]
5/5/4
[580]
5/5/7
[580]
5/4/3
[580]
5/5/5
[580]
5/5
[580]
7/6
[580]
9/8
[580]
7/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
5/5/5
[580]
8
[580]
8
[580]
8 / 8 / 8
[580]
8 / 8 / 8
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
3
[580]
5
[580]
3
[580]
6/6/6
[580]
8/8
[580]
8/8
[580]
8/8
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
5
[580]
8
[580]
3
[580]
8
[580]
3
[580]
8
[580]
5/5/5
[580]
7/5/5
[580]
6/8/8
[580]
7/8
[580]
[580]
[580]
5/5/5
[580]
5/6/4
[580]
8/8/8
[580]
5/5/5
[580]
[580]
3/2/3
[580]
6/6/6
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
5/5/5
[580]
8
[580]
8
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
8
[580]
8
[580]
[580]
8
[580]
[580]
[580]
8
[580]
8
[580]
5/4/4
[580]
6/6/6
[580]
6/6 Nackenziehen
[580]
8/7
[580]
8/8
[580]
8/6
[580]
[580]
[580]
5/8/8
[580]
16/9/19
[580]
14/14/14
[580]
7/7/7
[580]
4/4/3
[580]
8/8/8
[580]
8/8/8
[580]
1/1/1
[580]
8
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
8/8/8
[580]
8/8/8
[580]
8/7/
[580]
4/5/5
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
6/7/8
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
8/8/7
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/4/
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/7
[580]
6
[580]
6/6/8
[580]
6/10/10
[580]
8/8/6
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
1:45min Pause
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
5/5/5
[580]
[580]
8/8
[580]
1/1
[580]
[580]
[580]
5
[580]
5
[580]
6/6/6
[580]
8/8
[580]
8/8
[580]
8/8
[580]
3×8
[580]
3×8
[580]
3×8
[580]
2×8
[580]
3×10
[580]
[580]
[580]
[580]
[580]
[580]
[580]
6/5/5
[580]
5/5/5
[580]
5/5/5
[580]
5/5/5
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
8/6/5
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8/8
[580]
[580]
8
[580]
8
[580]
8×8
[580]
8
[580]
8
[580]
8
[580]
8×8
[580]
8
[580]
3×8
[580]
3×8
[580]
3×8
[580]
3×8
[580]
3×8
[580]
3×8
[580]
3×8
[580]
3×8
[580]
8 1Arm
[580]
[580]
8
[580]
8
[580]
8
[580]
8
[580]
5/5/4
[580]
5/4/4
[580]
8
[580]
8
[580]
6/6
[580]
8/7
[580]
3×8
[580]
8/8
[580]
8/6
[580]
3×8
[580]
3×8
[580]
3×8
[580]
1:45min Pause
[580]
1:45min Pause
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
5/5/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8/8
[580]
9/5/5
[580]
5/5/5
[580]
8/8/8
[580]
8/8/8
[580]
[580]
2/2/1
[580]
[580]
[580]
[580]
[580]
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
5/5/5
[580]
5/5/5
[580]
[580]
6/6/
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/6
[580]
6/6/5
[580]
6/10/10
[580]
6/7/8
[580]
8/8/8
[580]
[580]
7
[580]
8/8/7
[580]
10
[580]
7/7/8
[580]
7/8/6
[580]
1:45min Pause
[580]
1:45mim Pause
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/4
[580]
8/5/5
[580]
6/
[580]
7/6
[580]
11/10
[580]
6/5
[580]
[580]
[580]
8
[580]
8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
[580]
[580]
[580]
[580]
8/8/8
[580]
8/8
[580]
8/8/8
[580]
5/5/5
[580]
8/8/5
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
3×5
[580]
3×8
[580]
2×6
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
3×8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
5/5/5
[580]
[580]
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
5/5/5
[580]
[580]
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
5/5/5
[580]
[580]
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5
[580]
5/5
[580]
8/8/8
[580]
5/5
[580]
8/8
[580]
8/8
[580]
8/8
[580]
[580]
[580]
[580]
[580]
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
5/8/8
[580]
5/5/5
[580]
8/
[580]
2
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5
[580]
3
[580]
5
[580]
3
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/4/5
[580]
6/6
[580]
8/8
[580]
7/6
[580]
1:30min Pause
[580]
1:30min Pause
[580]
8
[580]
[580]
[580]
[580]
8
[580]
[580]
8
[580]
8
[580]
8
[580]
8
[580]
[580]
5
[580]
8
[580]
[580]
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
5
[580]
8
[580]
8
[580]
8
[580]
4/4/4
[580]
6/5/5
[580]
6/5
[580]
8/8
[580]
7/6
[580]
6/6
[580]
7
[580]
5/8/8
[580]
6/7/7
[580]
3/5/5
[580]
[580]
8/8/8
[580]
4/3
[580]
[580]
[580]
[580]
[580]
[580]
[580]
12/8,11s 12/8,12s 12/8,36s 12/7,9s
[580]
5/5/5
[580]
5/5/5
[580]
8/8/8
[580]
8/8/8
[580]
5/5/5
[580]
[580]
[580]
[580]
[580]
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
5/8/8
[580]
[580]
[580]
8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
6/4/3
[580]
5/5
[580]
[580]
8/8
[580]
1:30min Pause
[580]
1:30min Pause
[580]
1:30min Pause
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
[580]
[580]
[580]
4
[580]
4
[580]
2
[580]
3
[580]
6/6
[580]
5
[580]
Regeneration
[580]
Regeneration
[580]
1:15min Pause
[580]
1:15min Pause
[580]
1:15min Pause
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
8
[580]
5/3/3
[580]
6/6/6
[580]
5/4
[580]
7/6
[580]
8/
[580]
8/
[580]
7/7/9
[580]
8
[580]
9
[580]
12/12/11
[580]
8/6
[580]
8/8/8
[580]
8/8/8
[580]
2/4/4
[580]
[580]
8/8/8
[580]
2
[580]
5/4/4
[580]
3/6/
[580]
6/6/6
[580]
6/6
[580]
8/6
[580]
6/6
[580]
8/8
[580]
8
[580]
8
[580]
6/4/4
[580]
6/5/5
[580]
5/4
[580]
6/4
[580]
10/8
[580]
8/6
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
3×8
[580]
3×8
[580]
3×8
[580]
3×8
[580]
2×12
[580]
2×8, 1×6
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
[580]
[580]
8/8/
[580]
8/7/
[580]
[580]
5
[580]
5/5
[580]
2/3/4
[580]
[580]
5/5/5
[580]
8
[580]
8
[580]
5
[580]
[580]
[580]
8
[580]
8
[580]
6/5
[580]
5/4
[580]
6/4
[580]
6/5
[580]
7/6
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
6/8/8
[580]
8/
[580]
4/4/4
[580]
8
[580]
8
[580]
6/5/4
[580]
5/4/3
[580]
6/6
[580]
8/6
[580]
8/8
[580]
8/1
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
2x
[580]
[580]
[580]
8
[580]
8
[580]
8
[580]
6/6/6
[580]
6/6/6
[580]
5/4
[580]
6/5
[580]
12/8
[580]
8/6
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
4
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
4
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
4
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
8/8/8
[580]
5/5/5
[580]
5/5/5
[580]
8
[580]
[580]
[580]
[580]
5/5/5
[580]
6/6
[580]
[580]
8/8
[580]
8/8/8
[580]
5/5/6
[580]
5/5/6
[580]
8/8
[580]
5/5
[580]
8/8/8
[580]
8/8/8
[580]
5/7/6
[580]
8/8/8
[580]
5/5/5
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
5/4/4
[580]
4/4/
[580]
5/4/
[580]
5/5
[580]
8/8
[580]
8/
[580]
8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5
[580]
3
[580]
3
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8/8/8
[580]
8/8/8
[580]
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
5/4/3
[580]
6/6/4
[580]
3/3/3
[580]
7/5
[580]
12/10
[580]
8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
6/4/5
[580]
8/8/8
[580]
[580]
5/5/5
[580]
5/8/8
[580]
8 / 8 / 8
[580]
5/5/5
[580]
5/5/5
[580]
8/8/8
[580]
5/5/5
[580]
8/8/8
[580]
8/8/8
[580]
5/8/8
[580]
5/5/5
[580]
5/5/5
[580]
8/8/7
[580]
8/8/8
[580]
5/5/5
[580]
7/7/ 7
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
8/7/6
[580]
5
[580]
[580]
5
[580]
5/5/8
[580]
[580]
5/5/5
[580]
5/5/3
[580]
5/5/4
[580]
5/5/4
[580]
7/6
[580]
5/5
[580]
7/6
[580]
8/8
[580]
5/5
[580]
8 / 8
[580]
8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8
[580]
8
[580]
5/5/5
[580]
6/6/6
[580]
10/8
[580]
6/6/6
[580]
5/5/5
[580]
5/5/5
[580]
5/5/5
[580]
8/8/8
[580]
[580]
8/8/8
[580]
5/5/5
[580]
5/5/5
[580]
[580]
7/6/5
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
[580]
[580]
5/4/5
[580]
5/5/5
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
7/7/6
[580]
[580]
[580]
[580]
5/5/5
[580]
5/5/5
[580]
5/5/5
[580]
[580]
[580]
[580]
8/8/8
[580]
5/5/5
[580]
5/5/4
[580]
5/5/5
[580]
7/5/5
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
4/3//4
[580]
5/5/4
[580]
4/3
[580]
7/5
[580]
12/
[580]
12/11
[580]
10/8
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
[580]
8/8/8
[580]
6/6/7
[580]
5/4/4
[580]
8/8/8
[580]
8/8
[580]
[580]
8/8
[580]
5/5/5
[580]
5/5/5
[580]
8/8/8
[580]
8/8/
[580]
8/8/8
[580]
8
[580]
8, 6, 5
[580]
3×8
[580]
3×8
[580]
8, 3, 4
[580]
2×12
[580]
3×8
[580]
8/8/8
[580]
5/5/5
[580]
5/5/5
[580]
5/5/5
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
8/6/5
[580]
5/5/3
[580]
[580]
1/1/5
[580]
4/4
[580]
4/4
[580]
6
[580]
8
[580]
7/6
[580]
8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
12/12/7
[580]
12/12/12
[580]
12/12/
[580]
12/12/10
[580]
2/4/6
[580]
2/4/4
[580]
8/8/8
[580]
5/5/5
[580]
8/8/8
[580]
5/4/4 mit Hilfe
[580]
[580]
8/6
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
8/7/6
[580]
5/5/4
[580]
5/4/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5
[580]
6/8/8/8/8
[580]
[580]
[580]
6/6/6
[580]
8/6/5
[580]
5/5/5
[580]
4/4
[580]
5/5
[580]
12/12
[580]
10/8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
8
[580]
[580]
[580]
[580]
3×8
[580]
3×8
[580]
7, 8, 7
[580]
3×8
[580]
2×12
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8/6/5
[580]
[580]
5/5/5
[580]
7/6/7
[580]
[580]
6/5
[580]
8/8
[580]
5/5/5
[580]
8/8
[580]
8/8
[580]
5/5/5
[580]
7/6/6
[580]
8/5/5
[580]
[580]
8/8
[580]
5/5/5
[580]
[580]
[580]
5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8/8/8
[580]
5/5/5
[580]
8/7/6
[580]
5/5/4
[580]
5/5/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
12/12/12
[580]
12/12/11
[580]
12/12/
[580]
12/12/10
[580]
10/8
[580]
5/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5
[580]
8/8/8/8/8
[580]
8/8
[580]
8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5 / 5
[580]
8/8
[580]
8/8
[580]
[580]
[580]
6/6/6
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
6/5/5
[580]
5/5/5
[580]
6/6
[580]
7/5
[580]
6/6
[580]
7/6
[580]
[580]
[580]
[580]
[580]
[580]
8/8/8
[580]
12/12/12
[580]
12/12/12
[580]
12/8/8
[580]
5/5/3
[580]
6/5/6
[580]
5/5
[580]
7/5
[580]
8/
[580]
12/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
[580]
8/8/8
[580]
8/7/7
[580]
4/4/3
[580]
5/8/8
[580]
8/8
[580]
[580]
7/6
[580]
8/8/8
[580]
8/8
[580]
8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
[580]
[580]
5/5/5
[580]
8/8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8/8/8
[580]
5/5/5
[580]
5/5/5
[580]
8/8/8
[580]
5/5/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
12/12/10
[580]
12/12/12
[580]
12/12/10
[580]
8/8/8
[580]
10/7
[580]
5/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8/8
[580]
[580]
8/8/8/8/8
[580]
8/8
[580]
8/8
[580]
8/7/6
[580]
4/3/4
[580]
5/4/4
[580]
5/5
[580]
6/4
[580]
8/
[580]
9/
[580]
[580]
[580]
[580]
[580]
[580]
5/4/4
[580]
8/8/8
[580]
9/8/7
[580]
[580]
8/8
[580]
[580]
8/8/8
[580]
5/5/5
[580]
8/8/8
[580]
5/5/5
[580]
[580]
8/8
[580]
8/8
[580]
8/8
[580]
5/8/8
[580]
8/8/6
[580]
6/8/5
[580]
8/8/8
[580]
6/5/8
[580]
8/8/8
[580]
4/6/6
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
10/12/11
[580]
12/12/12
[580]
12/9/9
[580]
12/12/12
[580]
10/9
[580]
5/5
[580]
5/5/5
[580]
5/7/7
[580]
5/5/5
[580]
8/8/9
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
[580]
10/7/7
[580]
8/8
[580]
3/3/3
[580]
8/8/8
[580]
[580]
8/8/8
[580]
8/8/8
[580]
8/8
[580]
8/8
[580]
8/8
[580]
[580]
8/8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
8/8/8
[580]
[580]
8/8
[580]
8/8
[580]
8/8/8
[580]
8/8
[580]
8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
6/8/7
[580]
8/8/8
[580]
8/8/8
[580]
8/8
[580]
5/5/5
[580]
5/5/5
[580]
[580]
8/8
[580]
[580]
8/7/6
[580]
8/8
[580]
8/8
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
[580]
5/5/5
[580]
[580]
8/8
[580]
10/6/7
[580]
8/8/8
[580]
8/8
[580]
5/5/5
[580]
5/5/5
[580]
8/8
[580]
8/8
[580]
8/8/8
[580]
[580]
[580]
[580]
8
[580]
8/8/8/8/8
[580]
8/8
[580]
8/8
[580]
8/8/8
[580]
6/5/5
[580]
12/6/6
[580]
8/8
[580]
5/5/5
[580]
[580]
[580]
5/5/4
[580]
8/8/8
[580]
8/8/
[580]
8/8/8
[580]
12/12
[580]
8/8
[580]
4/5
[580]
[580]
[580]
[580]
[580]
[580]
[580]
5/5/5
[580]
9/9
[580]
8/8
[580]
[580]
5/5/5
[580]
8/8/8
[580]
[580]
8/8
[580]
8/8/8
[580]
8/8/8
[580]
[580]
12/12
[580]
8/8
[580]
8/8/7
[580]
25
[580]
Trainingsplan Übungen Durchführung *