Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableSeptember 17th, 2024
  • schedule1 h
  • equalizer58 sets,  549 reps
  • fitness_center45191.46 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: 7 x 110.23 lbs
  • Set 5: 2 x 132.28 lbs

Total: 3020.33 lbs

2. GKP Schrägbankdrücken

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 10 x 132.28 lbs
  • Set 5: 10 x 132.28 lbs

Total: 5732.02 lbs

3. Trizeps pushdown Strick

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 10 x 66.14 lbs
  • Set 5: 10 x 77.16 lbs
  • Set 6: 10 x 88.18 lbs

Total: 3902.18 lbs

4. 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: 10 x 143.3 lbs
  • Set 5: 5 x 165.35 lbs

Total: 5235.98 lbs

5. 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: 6 x 99.21 lbs
  • Set 7: 7 x 110.23 lbs

Total: 4673.8 lbs

6. Hammer Strength Bizeps Curls

  • Set 1: 10 x 22.05 lbs
  • Set 2: 10 x 44.09 lbs
  • Set 3: 8 x 55.12 lbs

Total: 1102.31 lbs

7. Iso-Lateral low row

  • Set 1: 10 x 7.94 lbs
  • Set 2: 10 x 29.98 lbs
  • Set 3: 10 x 29.98 lbs

Total: 679.02 lbs

8. Beinpresse Maschine

  • Set 1: 10 x 88.18 lbs
  • Set 2: 10 x 143.3 lbs
  • Set 3: 10 x 176.37 lbs

Total: 4078.55 lbs

9. 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: 7 x 128.31 lbs
  • Set 7: 5 x 139.33 lbs
  • Set 8: 3 x 144.84 lbs

Total: 5137.87 lbs

10. 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

11. 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
  • Set 5: 5 x 165.35 lbs

Total: 5235.98 lbs

12. Butterfly

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

Total: 3968.32 lbs