Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

August 20th, 2024
1 h
60 sets, 566 reps
48004.78 lbs

1. GKP Langhantel schulterdrücken

Set 1: 10 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: 2866.01 lbs

2. GKP Schrägbankdrücken

Set 1: 10 x 44.09 lbs
Set 2: 10 x 88.18 lbs
Set 3: 10 x 110.23 lbs
Set 4: 10 x 132.28 lbs
Set 5: 6 x 154.32 lbs
Set 6: 2 x 176.37 lbs

Total: 5026.54 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: 3 x 66.14 lbs
Set 5: 3 x 66.14 lbs

Total: 1984.16 lbs

4. Latziehen am seilzug

Set 1: 10 x 66.14 lbs
Set 2: 10 x 88.18 lbs
Set 3: 10 x 110.23 lbs
Set 4: 8 x 132.28 lbs
Set 5: 6 x 154.32 lbs
Set 6: 4 x 176.37 lbs

Total: 5335.19 lbs

5. Latzug zur Brust / breiter Griff

Set 1: 10 x 66.14 lbs
Set 2: 10 x 88.18 lbs
Set 3: 10 x 110.23 lbs
Set 4: 10 x 132.28 lbs
Set 5: 6 x 154.32 lbs

Total: 4894.26 lbs

6. Crunch Maschine

Set 1: 15 x 66.14 lbs
Set 2: 15 x 88.18 lbs
Set 3: 15 x 110.23 lbs
Set 4: 15 x 110.23 lbs
Set 5: 15 x 132.28 lbs
Set 6: 15 x 132.28 lbs
Set 7: 8 x 154.32 lbs

Total: 10824.7 lbs

7. Bizepscurl am seilzug

Set 1: 12 x 30.86 lbs
Set 2: 12 x 39.68 lbs
Set 3: 12 x 50.71 lbs
Set 4: 12 x 66.14 lbs
Set 5: 10 x 79.37 lbs
Set 6: 8 x 94.8 lbs

Total: 3800.77 lbs

8. 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
Set 4: 5 x 66.14 lbs

Total: 1433 lbs

9. Iso-Lateral low row

Set 1: 10 x 29.98 lbs
Set 2: 10 x 29.98 lbs
Set 3: 10 x 29.98 lbs
Set 4: 10 x 52.03 lbs
Set 5: 10 x 52.03 lbs

Total: 1940.07 lbs

10. Beinpresse Maschine

Set 1: 10 x 110.23 lbs
Set 2: 10 x 132.28 lbs
Set 3: 10 x 154.32 lbs
Set 4: 10 x 176.37 lbs

Total: 5732.02 lbs

11. 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: 5 x 128.31 lbs
Set 7: 3 x 139.33 lbs

Total: 4168.06 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined