Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

December 17th, 2016
1 h
44 sets, 408 reps
22324.01 lbs

1. Schrägbankdrücken Hanteln

Set 1: 10 x 61.73 lbs
Set 2: 8 x 70.55 lbs
Set 3: 8 x 79.37 lbs
Set 4: 6 x 79.37 lbs

Total: 2292.81 lbs

2. Fliegende

Set 1: 10 x 30.86 lbs
Set 2: 10 x 30.86 lbs
Set 3: 10 x 35.27 lbs

Total: 970.03 lbs

3. Schultern Seitheben Hanteln

Set 1: 10 x 22.05 lbs
Set 2: 10 x 22.05 lbs
Set 3: 10 x 26.46 lbs
Set 4: 10 x 26.46 lbs

Total: 970.03 lbs

4. Trizeps pushdown

Set 1: 10 x 66.14 lbs
Set 2: 10 x 77.16 lbs
Set 3: 10 x 92.59 lbs

Total: 2358.95 lbs

5. Bizepscurl

Set 1: 10 x 26.46 lbs
Set 2: 10 x 30.86 lbs
Set 3: 10 x 35.27 lbs
Set 4: 4 x 44.09 lbs

Total: 1102.31 lbs

6. Hammercurls Seilzug

Set 1: 12 x 46.3 lbs
Set 2: 12 x 46.3 lbs
Set 3: 10 x 54.01 lbs
Set 4: 8 x 61.73 lbs

Total: 2145.1 lbs

7. Latzug zur Brust / breiter Griff

Set 1: 10 x 62.83 lbs
Set 2: 10 x 62.83 lbs
Set 3: 10 x 73.85 lbs
Set 4: 8 x 73.85 lbs

Total: 2586.02 lbs

8. High row

Set 1: 10 x 88.18 lbs
Set 2: 10 x 88.18 lbs
Set 3: 10 x 110.23 lbs

Total: 2866.01 lbs

9. Schultern Seitheben Maschine

Set 1: 8 x 66.14 lbs
Set 2: 8 x 66.14 lbs
Set 3: 8 x 77.16 lbs
Set 4: 6 x 88.18 lbs

Total: 2204.62 lbs

10. Trizeps pushdown Strick

Set 1: 10 x 44.09 lbs
Set 2: 10 x 44.09 lbs
Set 3: 8 x 55.12 lbs
Set 4: 8 x 55.12 lbs

Total: 1763.7 lbs

11. Decline Chest press

Set 1: 10 x 77.16 lbs
Set 2: 8 x 88.18 lbs
Set 3: 8 x 99.21 lbs

Total: 2270.76 lbs

12. Reverse flys

Set 1: 10 x 17.64 lbs
Set 2: 10 x 17.64 lbs
Set 3: 10 x 22.05 lbs
Set 4: 10 x 22.05 lbs

Total: 793.66 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined