Body Attack Sports Nutrition GmbH & Co. KG Body Attack GmbH&Co KG Contact Details:
Main address: Schnackenburgallee 217-223 22525 Hamburg, Germany
Tel:+49 (0)40 / 4600360 - 88, Fax:+49 (0)40 / 4600360 - 99, E-mail: service@body-attack.com

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ATP TOR Training plan







Week 1 - Monday Sets Reps Rest
Squats 3 12 60 Sek.
Bench press 3 12 60 Sek.
Deadlifts 3 12 60 Sek.
Superset 1 60 Sek.
- Pull ups 3 12
- Dips 3 12
Bent over row
(overhand)
3 12 60 Sek.
Dumbbell Shoulder press 3 12 60 Sek.
Superset 2 60 Sek.
- Barbell Biceps curls 3 12
- Cable Triceps extensions 3 12
Week 1 - Wednesday Sets Reps Rest
Squats 5 5 180 Sek.
Bench press 5 5 180 Sek.
Deadlifts 5 5 180 Sek.
Week 1 - Friday Sets Reps Rest
Squats 5 5 180 Sek.
Bench press 5 5 180 Sek.
Deadlifts 3 5 180 Sek.
Superset 1 180 Sek.
- Pull ups 3 5
- Dips 3 5
Bent over row
(overhand)
3 5 180 Sek.
Dumbbell Shoulder press 3 5 180 Sek.
Superset 2 180 Sek.
- Barbell Biceps curls 3 5
- Cable Triceps extensions 3 5


Trainingsplan Phase 1 as download