Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableJuly 15th, 2024
  • schedule1 h
  • equalizer38 sets,  324 reps
  • fitness_center11240 lbs

1. GKP Kreuzheben

  • Set 1: 10 x 9.07 lbs
  • Set 2: 10 x 27.22 lbs
  • Set 3: 8 x 36.29 lbs
  • Set 4: 7 x 45.36 lbs
  • Set 5: 1 x 54.43 lbs
  • Set 6: 1 x 58.97 lbs

Total: 1084.09 lbs

2. GKP Langhantel schulterdrücken

  • Set 1: 10 x 9.07 lbs
  • Set 2: 10 x 13.61 lbs
  • Set 3: 10 x 18.14 lbs
  • Set 4: 5 x 22.68 lbs
  • Set 5: 2 x 27.22 lbs

Total: 576.06 lbs

3. GKP Bankdrücken

  • Set 1: 12 x 9.07 lbs
  • Set 2: 10 x 18.14 lbs
  • Set 3: 6 x 27.22 lbs
  • Set 4: 2 x 36.29 lbs
  • Set 5: 2 x 40.82 lbs
  • Set 6: 3 x 36.29 lbs

Total: 716.68 lbs

4. GKP Schrägbankdrücken

  • Set 1: 10 x 18.14 lbs
  • Set 2: 10 x 18.14 lbs
  • Set 3: 6 x 27.22 lbs
  • Set 4: 5 x 27.22 lbs

Total: 662.24 lbs

5. GKP Kniebeugen

  • Set 1: 10 x 27.22 lbs
  • Set 2: 10 x 27.22 lbs

Total: 544.31 lbs

6. Trizeps pushdown Strick

  • Set 1: 12 x 4.54 lbs
  • Set 2: 12 x 6.8 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 12 x 11.34 lbs
  • Set 5: 12 x 13.61 lbs

Total: 544.31 lbs

7. Super incline press

  • Set 1: 10 x 2.27 lbs
  • Set 2: 10 x 6.8 lbs
  • Set 3: 10 x 11.34 lbs
  • Set 4: 7 x 15.88 lbs

Total: 315.25 lbs

8. Bizepscurl am seilzug

  • Set 1: 12 x 4.54 lbs
  • Set 2: 12 x 6.8 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 12 x 11.34 lbs
  • Set 5: 12 x 13.61 lbs
  • Set 6: 7 x 15.88 lbs

Total: 655.44 lbs