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Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableSeptember 27th, 2024
  • schedule1 h
  • equalizer46 sets,  580 reps
  • fitness_center48067.39 lbs

1. GKP Schrägbankdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 15 x 88.18 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 10 x 132.28 lbs
  • Set 5: 6 x 154.32 lbs

Total: 5423.37 lbs

2. Latzug zur Brust / breiter Griff

  • Set 1: 15 x 55.12 lbs
  • Set 2: 15 x 77.16 lbs
  • Set 3: 15 x 99.21 lbs
  • Set 4: 12 x 121.25 lbs
  • Set 5: 8 x 143.3 lbs

Total: 6073.74 lbs

3. Crunch Maschine

  • Set 1: 15 x 66.14 lbs
  • Set 2: 15 x 88.18 lbs
  • Set 3: 15 x 110.23 lbs
  • Set 4: 15 x 132.28 lbs
  • Set 5: 12 x 154.32 lbs

Total: 7804.36 lbs

4. Trizeps pushdown griff

  • Set 1: 15 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 12 x 77.16 lbs

Total: 3042.38 lbs

5. Bizepscurl am seilzug

  • Set 1: 15 x 55.12 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 77.16 lbs
  • Set 4: 12 x 88.18 lbs
  • Set 5: 10 x 99.21 lbs

Total: 4596.64 lbs

6. Hammer Strength Iso-Lateral Bench Press

  • Set 1: 12 x 18.08 lbs
  • Set 2: 12 x 40.12 lbs
  • Set 3: 12 x 62.17 lbs
  • Set 4: 12 x 84.22 lbs
  • Set 5: 10 x 106.26 lbs
  • Set 6: 7 x 128.31 lbs

Total: 4415.86 lbs

7. Bizepscurl einarmig seilzug

  • Set 1: 15 x 22.05 lbs
  • Set 2: 15 x 33.07 lbs
  • Set 3: 10 x 44.09 lbs

Total: 1267.66 lbs

8. Butterfly verkehrt

  • Set 1: 15 x 55.12 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 77.16 lbs
  • Set 4: 10 x 88.18 lbs

Total: 3428.19 lbs

9. Latzug zur Brust / Seilzug eng

  • Set 1: 15 x 77.16 lbs
  • Set 2: 15 x 99.21 lbs
  • Set 3: 15 x 121.25 lbs
  • Set 4: 10 x 143.3 lbs
  • Set 5: 7 x 165.35 lbs

Total: 7054.79 lbs

10. Butterfly

  • Set 1: 15 x 66.14 lbs
  • Set 2: 15 x 77.16 lbs
  • Set 3: 15 x 88.18 lbs
  • Set 4: 15 x 99.21 lbs

Total: 4960.4 lbs