Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableMay 17th, 2025
  • schedule0 minutes
  • equalizer39 sets,  336 reps
  • fitness_centerNaN lbs

1. GKP Bankdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 8 x 176.37 lbs
  • Set 5: 3 x 220.46 lbs
  • Set 6: 5 x 198.42 lbs

Total: 5974.53 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: 10 x 220.46 lbs
  • Set 5: 5 x 264.55 lbs

Total: 7407.53 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
  • Set 4: 5 x 176.37 lbs

Total: 3791.95 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: 3 x 132.28 lbs

Total: 3262.84 lbs

5. Langhantel rudern stehend

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 10 x 88.18 lbs

Total: 2204.62 lbs

6. 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: 6 x 44.09 lbs
  • Set 5: 4 x 49.6 lbs

Total: 1058.22 lbs

7. Hammercurls Hanteln

  • Set 1: 6 x 27.56 lbs
  • Set 2: 6 x 33.07 lbs
  • Set 3: 6 x 38.58 lbs
  • Set 4: 6 x 44.09 lbs
  • Set 5: 6 x NaN lbs

Total: NaN lbs

8. Latzug zur Brust / breiter Griff

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 10 x 132.28 lbs
  • Set 6: 5 x 154.32 lbs

Total: 5798.16 lbs