Ganzkörper Trainingsplan

nach joergiscr

Einstellungen

lbskgs

Zusammenfassung

August 30th, 2024
1 h
55 sets, 514 reps
48733.62 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: 1 x 132.28 lbs

Total: 2777.82 lbs

2. GKP Schrägbankdrücken

Set 1: 10 x 88.18 lbs
Set 2: 10 x 132.28 lbs
Set 3: 10 x 132.28 lbs
Set 4: 6 x 154.32 lbs

Total: 4453.34 lbs

3. Latzug zur Brust / breiter Griff

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

Total: 4784.03 lbs

4. Crunch Maschine

Set 1: 15 x 99.21 lbs
Set 2: 15 x 121.25 lbs
Set 3: 15 x 143.3 lbs
Set 4: 11 x 165.35 lbs
Set 5: 6 x 187.39 lbs

Total: 8399.61 lbs

5. Trizeps pushdown griff

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
Set 5: 10 x 88.18 lbs
Set 6: 10 x 99.21 lbs

Total: 4299.01 lbs

6. Bizepscurl am seilzug

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
Set 5: 10 x 88.18 lbs
Set 6: 10 x 99.21 lbs
Set 7: 8 x 110.23 lbs

Total: 5180.86 lbs

7. Beinpresse Maschine

Set 1: 10 x 121.25 lbs
Set 2: 10 x 143.3 lbs
Set 3: 10 x 176.37 lbs
Set 4: 8 x 220.46 lbs

Total: 6172.94 lbs

8. 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: 6 x 128.31 lbs
Set 7: 1 x 139.33 lbs
Set 8: 4 x 106.26 lbs

Total: 4442.76 lbs

9. 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

10. Latzug zur Brust / Seilzug eng

Set 1: 10 x 55.12 lbs
Set 2: 10 x 77.16 lbs
Set 3: 10 x 99.21 lbs
Set 4: 10 x 121.25 lbs

Total: 3527.4 lbs

11. Butterfly

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

Total: 2270.76 lbs

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