Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableMay 14th, 2025
  • schedule1 h
  • equalizer41 sets,  361 reps
  • fitness_center32468.58 lbs

1. GKP Bankdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 8 x 176.37 lbs
  • Set 5: 3 x 220.46 lbs
  • Set 6: 2 x 220.46 lbs

Total: 5423.37 lbs

2. GKP Kreuzheben

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 10 x 220.46 lbs
  • Set 5: 6 x 264.55 lbs
  • Set 6: 5 x 286.6 lbs

Total: 9105.09 lbs

3. GKP Schrägbankdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 5 x 176.37 lbs

Total: 3791.95 lbs

4. Butterfly

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 10 x 110.23 lbs

Total: 3483.3 lbs

5. GKP Langhantel schulterdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 6 x 110.23 lbs
  • Set 5: 3 x 132.28 lbs

Total: 3262.84 lbs

6. Langhantel rudern stehend

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 110.23 lbs

Total: 2910.1 lbs

7. Schultern Seitheben Maschine

  • Set 1: 12 x 44.09 lbs
  • Set 2: 15 x 55.12 lbs
  • Set 3: 11 x 66.14 lbs
  • Set 4: 7 x 88.18 lbs

Total: 2700.66 lbs

8. Alternativ Bizepscurls

  • Set 1: 6 x 27.56 lbs
  • Set 2: 6 x 33.07 lbs
  • Set 3: 6 x 38.58 lbs
  • Set 4: 5 x 44.09 lbs
  • Set 5: 3 x 49.6 lbs

Total: 964.52 lbs

9. Hammercurls Hanteln

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

Total: 826.73 lbs