Ganzkörper Trainingsplan Wiederholungen

by joergiscr

Settings

lbskgs

Summary

March 11th, 2025
1 h
57 sets, 607 reps
47854.64 lbs

1. GKP Kreuzheben Whd.

Set 1: 15 x 44.09 lbs
Set 2: 10 x 88.18 lbs
Set 3: 10 x 132.28 lbs
Set 4: 10 x 176.37 lbs
Set 5: 6 x 220.46 lbs
Set 6: 3 x 264.55 lbs
Set 7: 2 x 286.6 lbs
Set 8: 1 x 308.65 lbs

Total: 7627.99 lbs

2. GKP Langhantel schulterdrücken Whd.

Set 1: 15 x 44.09 lbs
Set 2: 12 x 66.14 lbs
Set 3: 12 x 88.18 lbs
Set 4: 6 x 110.23 lbs
Set 5: 3 x 132.28 lbs

Total: 3571.49 lbs

3. GKP Kniebeugen Whd.

Set 1: 12 x 44.09 lbs
Set 2: 10 x 88.18 lbs
Set 3: 10 x 132.28 lbs

Total: 2733.73 lbs

4. GKP Schrägbankdrücken Whd.

Set 1: 15 x 44.09 lbs
Set 2: 15 x 88.18 lbs
Set 3: 10 x 132.28 lbs
Set 4: 4 x 176.37 lbs

Total: 4012.41 lbs

5. Schultern Seitheben Maschine Whd.

Set 1: 15 x 33.07 lbs
Set 2: 15 x 44.09 lbs
Set 3: 15 x 55.12 lbs
Set 4: 12 x 66.14 lbs

Total: 2777.82 lbs

6. Latzug zur Brust / breiter Griff Whd.

Set 1: 20 x 44.09 lbs
Set 2: 20 x 66.14 lbs
Set 3: 15 x 44.09 lbs
Set 4: 15 x 88.18 lbs
Set 5: 12 x 44.09 lbs
Set 6: 12 x 110.23 lbs
Set 7: 10 x 44.09 lbs
Set 8: 10 x 132.28 lbs

Total: 7804.36 lbs

7. Trizeps pushdown Strick

Set 1: 20 x 33.07 lbs
Set 2: 15 x 39.68 lbs
Set 3: 15 x 50.71 lbs
Set 4: 12 x 66.14 lbs

Total: 2810.89 lbs

8. Crunch Maschine

Set 1: 20 x 66.14 lbs
Set 2: 20 x 88.18 lbs
Set 3: 20 x 110.23 lbs
Set 4: 20 x 132.28 lbs
Set 5: 10 x 154.32 lbs

Total: 9479.88 lbs

9. GKP Bankdrücken Wdh.

Set 1: 15 x 44.09 lbs
Set 2: 15 x 88.18 lbs
Set 3: 10 x 132.28 lbs
Set 4: 5 x 176.37 lbs
Set 5: 2 x 220.46 lbs
Set 6: 1 x 231.49 lbs

Total: 4861.19 lbs

10. Alternativ Bizepscurls

Set 1: 7 x 22.05 lbs
Set 2: 6 x 27.56 lbs
Set 3: 6 x 33.07 lbs
Set 4: 5 x 38.58 lbs
Set 5: 3 x 44.09 lbs

Total: 843.27 lbs

11. Hammercurls Hanteln

Set 1: 7 x 22.05 lbs
Set 2: 6 x 27.56 lbs
Set 3: 6 x 33.07 lbs
Set 4: 6 x 38.58 lbs

Total: 749.57 lbs

12. Klimmzüge

Set 1: 3 x 194.01 lbs

Total: 582.02 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined