Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableMay 30th, 2025
  • schedule1 h
  • equalizer39 sets,  321 reps
  • fitness_center26670.42 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

Total: 4982.45 lbs

2. GKP Kreuzheben

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 8 x 176.37 lbs
  • Set 4: 5 x 220.46 lbs
  • Set 5: 3 x 264.55 lbs
  • Set 6: 2 x 286.6 lbs
  • Set 7: 2 x 308.65 lbs

Total: 6261.13 lbs

3. GKP Langhantel schulterdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 8 x 88.18 lbs
  • Set 4: 6 x 110.23 lbs
  • Set 5: 3 x 132.28 lbs

Total: 2954.19 lbs

4. Alternativ Bizepscurls

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

Total: 556.67 lbs

5. 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 49.6 lbs
  • Set 6: 4 x 55.12 lbs

Total: 1377.89 lbs

6. Latzug zur Brust / Seilzug eng

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

Total: 4806.08 lbs

7. Langhantel rudern stehend

  • 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 88.18 lbs

Total: 3439.21 lbs

8. Schrägbankdrücken Multipresse

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 8 x 110.23 lbs

Total: 2292.81 lbs