Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

July 26th, 2024
1 h
45 sets, 411 reps
40759.06 lbs

1. GKP Kreuzheben

Set 1: 10 x 44.09 lbs
Set 2: 10 x 132.28 lbs
Set 3: 10 x 176.37 lbs

Total: 3527.4 lbs

2. GKP Langhantel schulterdrücken

Set 1: 10 x 44.09 lbs
Set 2: 10 x 66.14 lbs
Set 3: 10 x 88.18 lbs
Set 4: 5 x 110.23 lbs
Set 5: 2 x 132.28 lbs

Total: 2799.87 lbs

3. GKP Bankdrücken

Set 1: 10 x 44.09 lbs
Set 2: 10 x 88.18 lbs
Set 3: 10 x 132.28 lbs
Set 4: 5 x 176.37 lbs
Set 5: 2 x 198.42 lbs

Total: 3924.23 lbs

4. GKP Kniebeugen

Set 1: 10 x 132.28 lbs
Set 2: 10 x 176.37 lbs
Set 3: 5 x 220.46 lbs
Set 4: 4 x 220.46 lbs

Total: 5070.63 lbs

5. Trizeps pushdown Strick

Set 1: 12 x 30.86 lbs
Set 2: 12 x 39.68 lbs
Set 3: 12 x 50.71 lbs
Set 4: 12 x 66.14 lbs

Total: 2248.72 lbs

6. Kreuzheben Trapezhantel

Set 1: 10 x 220.46 lbs
Set 2: 5 x 264.55 lbs
Set 3: 5 x 308.65 lbs
Set 4: 5 x 308.65 lbs

Total: 6613.87 lbs

7. Super incline press

Set 1: 10 x 33.07 lbs
Set 2: 10 x 55.12 lbs
Set 3: 10 x 77.16 lbs
Set 4: 6 x 88.18 lbs
Set 5: 7 x 66.14 lbs

Total: 2645.55 lbs

8. Latzug zur Brust / breiter Griff

Set 1: 10 x 66.14 lbs
Set 2: 10 x 88.18 lbs
Set 3: 10 x 110.23 lbs
Set 4: 8 x 132.28 lbs

Total: 3703.77 lbs

9. Crunch Maschine

Set 1: 12 x 66.14 lbs
Set 2: 12 x 88.18 lbs
Set 3: 12 x 110.23 lbs
Set 4: 12 x 132.28 lbs
Set 5: 12 x 154.32 lbs

Total: 6613.87 lbs

10. Bizepscurl am seilzug mit Strick

Set 1: 12 x 30.86 lbs
Set 2: 12 x 39.68 lbs
Set 3: 12 x 50.71 lbs
Set 4: 12 x 66.14 lbs
Set 5: 10 x 79.37 lbs
Set 6: 6 x 94.8 lbs

Total: 3611.17 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined