Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableNovember 4th, 2024
  • schedule1 h
  • equalizer43 sets,  392 reps
  • fitness_center39813.28 lbs

1. 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: 8 x 220.46 lbs
  • Set 5: 5 x 264.55 lbs
  • Set 6: 3 x 286.6 lbs
  • Set 7: 2 x 308.65 lbs
  • Set 8: 1 x 330.69 lbs

Total: 8068.92 lbs

2. GKP Kniebeugen

  • Set 1: 12 x 44.09 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 8 x 176.37 lbs
  • Set 4: 6 x 220.46 lbs
  • Set 5: 3 x 264.55 lbs

Total: 5379.28 lbs

3. 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: 3 x 132.28 lbs
  • Set 6: 1 x 143.3 lbs

Total: 3097.49 lbs

4. GKP Bankdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 8 x 176.37 lbs
  • Set 4: 3 x 198.42 lbs
  • Set 5: 3 x 220.46 lbs

Total: 4519.48 lbs

5. 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
  • Set 6: 10 x 176.37 lbs

Total: 9568.06 lbs

6. Trizeps pushdown griff

  • 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: 12 x 79.37 lbs
  • Set 6: 12 x 94.8 lbs
  • Set 7: 8 x 110.23 lbs

Total: 5220.55 lbs

7. Bizepscurl am seilzug

  • 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: 12 x 79.37 lbs
  • Set 6: 8 x 94.8 lbs

Total: 3959.5 lbs