Sign In
Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

Settings

List View

Summary

  • event_availableJune 4th, 2024
  • schedule1 h
  • equalizer45 sets,  353 reps
  • fitness_center33521.29 lbs

1. GKP Kreuzheben

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

Total: 5467.46 lbs

2. GKP Langhantel schulterdrücken

  • Set 1: 10 x 44.09 lbs
  • Set 2: 6 x 66.14 lbs
  • Set 3: 6 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: 2568.39 lbs

3. GKP Kniebeugen

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

Total: 4409.25 lbs

4. Langhantel rudern stehend

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 99.21 lbs
  • Set 4: 12 x 110.23 lbs

Total: 4100.6 lbs

5. GKP Bankdrücken

  • Set 1: 10 x 44.09 lbs
  • Set 2: 8 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: 1 x 220.46 lbs
  • Set 7: 6 x 176.37 lbs

Total: 3968.32 lbs

6. GKP Schrägbankdrücken

  • Set 1: 12 x 88.18 lbs
  • Set 2: 10 x 110.23 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 6 x 154.32 lbs

Total: 4409.25 lbs

7. Alternativ Bizepscurls

  • Set 1: 6 x 27.56 lbs
  • Set 2: 6 x 33.07 lbs
  • Set 3: 6 x 38.58 lbs
  • Set 4: 4 x 44.09 lbs

Total: 771.62 lbs

8. Hammercurls Hanteln

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

Total: 595.25 lbs

9. Trizeps pushdown Strick

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 8 x 44.09 lbs

Total: 1278.68 lbs

10. 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

Total: 5952.48 lbs