Ganzkörper Trainingsplan

nach joergiscr

Einstellungen

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Zusammenfassung

  • event_availableJune 3rd, 2025
  • schedule1 h
  • equalizer40 sets,  338 reps
  • fitness_center29971.84 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: 4 x 220.46 lbs

Total: 5202.91 lbs

2. GKP Kreuzheben

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 8 x 176.37 lbs
  • Set 4: 5 x 220.46 lbs
  • Set 5: 3 x 264.55 lbs
  • Set 6: 2 x 308.65 lbs

Total: 5687.93 lbs

3. Butterfly

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 10 x 110.23 lbs

Total: 3615.58 lbs

4. GKP Langhantel schulterdrücken

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

Total: 3086.47 lbs

5. Alternativ Bizepscurls

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

Total: 556.67 lbs

6. 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 44.09 lbs
  • Set 5: 5 x 49.6 lbs
  • Set 6: 4 x 55.12 lbs

Total: 1328.29 lbs

7. Latzug zur Brust / breiter Griff

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 8 x 132.28 lbs

Total: 4761.98 lbs

8. GKP Schrägbankdrücken Maschine

  • 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
  • Set 5: 10 x 132.28 lbs
  • Set 6: 6 x 154.32 lbs

Total: 5732.02 lbs