Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

September 11th, 2024
1 h
45 sets, 431 reps
15913.8 lbs

1. 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: 6 x 22.68 lbs
Set 5: 4 x 22.68 lbs

Total: 635.03 lbs

2. GKP Schrägbankdrücken

Set 1: 10 x 18.14 lbs
Set 2: 10 x 18.14 lbs
Set 3: 12 x 18.14 lbs
Set 4: 12 x 22.68 lbs

Total: 852.75 lbs

3. Latzug zur Brust / breiter Griff

Set 1: 10 x 13.61 lbs
Set 2: 10 x 15.88 lbs
Set 3: 10 x 20.41 lbs
Set 4: 10 x 24.95 lbs
Set 5: 8 x 29.48 lbs
Set 6: 6 x 34.02 lbs

Total: 1188.41 lbs

4. Trizeps pushdown griff

Set 1: 10 x 8.16 lbs
Set 2: 10 x 10.43 lbs
Set 3: 10 x 13.61 lbs
Set 4: 10 x 16.33 lbs
Set 5: 10 x 19.5 lbs
Set 6: 10 x 22.68 lbs

Total: 907.18 lbs

5. Bizepscurl am seilzug

Set 1: 10 x 16.33 lbs
Set 2: 7 x 19.5 lbs

Total: 299.82 lbs

6. Bizepscurl am seilzug mit Strick

Set 1: 10 x 8.16 lbs
Set 2: 10 x 10.43 lbs
Set 3: 10 x 13.61 lbs
Set 4: 10 x 16.33 lbs

Total: 485.34 lbs

7. Hammer Strength Iso-Lateral Bench Press

Set 1: 10 x 3.72 lbs
Set 2: 10 x 8.26 lbs
Set 3: 10 x 12.79 lbs
Set 4: 10 x 17.33 lbs
Set 5: 10 x 21.86 lbs
Set 6: 4 x 26.4 lbs

Total: 745.16 lbs

8. Butterfly verkehrt

Set 1: 10 x 9.07 lbs
Set 2: 10 x 11.34 lbs
Set 3: 10 x 13.61 lbs
Set 4: 10 x 15.88 lbs

Total: 498.95 lbs

9. Latzug zur Brust / Seilzug eng

Set 1: 10 x 15.88 lbs
Set 2: 10 x 20.41 lbs
Set 3: 10 x 24.95 lbs
Set 4: 10 x 29.48 lbs

Total: 907.18 lbs

10. Butterfly

Set 1: 12 x 13.61 lbs
Set 2: 12 x 15.88 lbs
Set 3: 10 x 18.14 lbs
Set 4: 8 x 20.41 lbs

Total: 698.53 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined