Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableJuly 19th, 2024
  • schedule1 h
  • equalizer41 sets,  422 reps
  • fitness_center37324.26 lbs

1. GKP Kreuzheben

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

Total: 7319.35 lbs

2. GKP Langhantel schulterdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 10 x 88.18 lbs

Total: 2954.19 lbs

3. GKP Bankdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 10 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 10 x 154.32 lbs
  • Set 5: 5 x 176.37 lbs

Total: 5158.82 lbs

4. GKP Kniebeugen

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

Total: 4365.15 lbs

5. Super incline press

  • Set 1: 10 x 33.07 lbs
  • Set 2: 10 x 55.12 lbs
  • Set 3: 10 x 55.12 lbs
  • Set 4: 10 x 66.14 lbs

Total: 2094.39 lbs

6. Latzug zur Brust / breiter Griff

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

Total: 3747.86 lbs

7. 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

Total: 7804.36 lbs

8. Trizeps pushdown griff

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 10 x 44.09 lbs
  • Set 4: 10 x 44.09 lbs
  • Set 5: 10 x 55.12 lbs

Total: 2226.67 lbs

9. Hammer Strength Bizeps Curls

  • Set 1: 10 x 11.02 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 10 x 33.07 lbs
  • Set 4: 10 x 44.09 lbs
  • Set 5: 10 x 55.12 lbs

Total: 1653.47 lbs