Ganzkörper Trainingsplan

nach joergiscr

Einstellungen

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Zusammenfassung

  • event_availableJuly 15th, 2024
  • schedule1 h
  • equalizer38 sets,  324 reps
  • fitness_center24779.96 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: 7 x 220.46 lbs
  • Set 5: 1 x 264.55 lbs
  • Set 6: 1 x 286.6 lbs

Total: 5269.05 lbs

2. GKP Langhantel schulterdrücken

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

Total: 2799.87 lbs

3. GKP Bankdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 10 x 88.18 lbs
  • Set 3: 6 x 132.28 lbs
  • Set 4: 2 x 176.37 lbs
  • Set 5: 2 x 198.42 lbs
  • Set 6: 3 x 176.37 lbs

Total: 3483.3 lbs

4. GKP Schrägbankdrücken

  • Set 1: 10 x 88.18 lbs
  • Set 2: 10 x 88.18 lbs
  • Set 3: 6 x 132.28 lbs
  • Set 4: 5 x 132.28 lbs

Total: 3218.75 lbs

5. GKP Kniebeugen

  • Set 1: 10 x 132.28 lbs
  • Set 2: 10 x 132.28 lbs

Total: 2645.55 lbs

6. Trizeps pushdown Strick

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 12 x 55.12 lbs
  • Set 5: 12 x 66.14 lbs

Total: 2645.55 lbs

7. Super incline press

  • Set 1: 10 x 11.02 lbs
  • Set 2: 10 x 33.07 lbs
  • Set 3: 10 x 55.12 lbs
  • Set 4: 7 x 77.16 lbs

Total: 1532.21 lbs

8. Bizepscurl am seilzug

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 12 x 55.12 lbs
  • Set 5: 12 x 66.14 lbs
  • Set 6: 7 x 77.16 lbs

Total: 3185.68 lbs