Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

September 11th, 2024
1 h
45 sets, 431 reps
35083.92 lbs

1. 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: 6 x 110.23 lbs
Set 5: 4 x 110.23 lbs

Total: 3086.47 lbs

2. GKP Schrägbankdrücken

Set 1: 10 x 88.18 lbs
Set 2: 10 x 88.18 lbs
Set 3: 12 x 88.18 lbs
Set 4: 12 x 110.23 lbs

Total: 4144.69 lbs

3. Latzug zur Brust / breiter Griff

Set 1: 10 x 66.14 lbs
Set 2: 10 x 77.16 lbs
Set 3: 10 x 99.21 lbs
Set 4: 10 x 121.25 lbs
Set 5: 8 x 143.3 lbs
Set 6: 6 x 165.35 lbs

Total: 5776.11 lbs

4. Trizeps pushdown griff

Set 1: 10 x 39.68 lbs
Set 2: 10 x 50.71 lbs
Set 3: 10 x 66.14 lbs
Set 4: 10 x 79.37 lbs
Set 5: 10 x 94.8 lbs
Set 6: 10 x 110.23 lbs

Total: 4409.25 lbs

5. Bizepscurl am seilzug

Set 1: 10 x 79.37 lbs
Set 2: 7 x 94.8 lbs

Total: 1457.26 lbs

6. Bizepscurl am seilzug mit Strick

Set 1: 10 x 39.68 lbs
Set 2: 10 x 50.71 lbs
Set 3: 10 x 66.14 lbs
Set 4: 10 x 79.37 lbs

Total: 2358.95 lbs

7. Hammer Strength Iso-Lateral Bench Press

Set 1: 10 x 18.08 lbs
Set 2: 10 x 40.12 lbs
Set 3: 10 x 62.17 lbs
Set 4: 10 x 84.22 lbs
Set 5: 10 x 106.26 lbs
Set 6: 4 x 128.31 lbs

Total: 3621.75 lbs

8. Butterfly verkehrt

Set 1: 10 x 44.09 lbs
Set 2: 10 x 55.12 lbs
Set 3: 10 x 66.14 lbs
Set 4: 10 x 77.16 lbs

Total: 2425.08 lbs

9. Latzug zur Brust / Seilzug eng

Set 1: 10 x 77.16 lbs
Set 2: 10 x 99.21 lbs
Set 3: 10 x 121.25 lbs
Set 4: 10 x 143.3 lbs

Total: 4409.25 lbs

10. Butterfly

Set 1: 12 x 66.14 lbs
Set 2: 12 x 77.16 lbs
Set 3: 10 x 88.18 lbs
Set 4: 8 x 99.21 lbs

Total: 3395.12 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined