Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableMay 19th, 2025
  • schedule49 minutes
  • equalizer23 sets,  208 reps
  • fitness_center22806.82 lbs

1. GKP Bankdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 132.28 lbs
  • Set 4: 8 x 176.37 lbs
  • Set 5: 3 x 220.46 lbs
  • Set 6: 1 x 231.49 lbs

Total: 5478.49 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: 8 x 220.46 lbs
  • Set 5: 6 x 264.55 lbs
  • Set 6: 4 x 286.6 lbs

Total: 8377.57 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

Total: 2910.1 lbs

4. 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: 4 x 132.28 lbs

Total: 3395.12 lbs

5. Langhantel rudern stehend

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

Total: 2645.55 lbs