Ganzkörper Trainingsplan

by joergiscr

Settings

List View

Summary

  • event_availableMarch 15th, 2024
  • schedule1 h
  • equalizer31 sets,  240 reps
  • fitness_center25226.39 lbs

1. Klimmzüge mit Unterstützung

  • Set 1: 12 x 143.3 lbs
  • Set 2: 10 x 121.25 lbs
  • Set 3: 4 x 88.18 lbs

Total: 3284.89 lbs

2. GKP Kreuzheben

  • Set 1: 12 x 132.28 lbs
  • Set 2: 10 x 176.37 lbs
  • Set 3: 8 x 220.46 lbs
  • Set 4: 6 x 264.55 lbs
  • Set 5: 3 x 286.6 lbs

Total: 7561.86 lbs

3. GKP Kniebeugen

  • Set 1: 12 x 88.18 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 7 x 176.37 lbs
  • Set 4: 3 x 220.46 lbs
  • Set 5: 4 x 198.42 lbs

Total: 5070.63 lbs

4. GKP Langhantel schulterdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 9 x 88.18 lbs
  • Set 4: 4 x 110.23 lbs
  • Set 5: 3 x 99.21 lbs
  • Set 6: 3 x 88.18 lbs

Total: 3119.54 lbs

5. 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: 6 x 154.32 lbs
  • Set 5: 3 x 165.35 lbs
  • Set 6: 2 x 176.37 lbs
  • Set 7: 1 x 187.39 lbs

Total: 4872.22 lbs

6. Hammercurls Hanteln

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 27.56 lbs
  • Set 3: 10 x 33.07 lbs

Total: 925.94 lbs

7. Alternativ Bizepscurls

  • Set 1: 9 x 22.05 lbs
  • Set 2: 7 x 27.56 lbs

Total: 391.32 lbs