Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableDecember 3rd, 2024
  • schedule1 h
  • equalizer26 sets,  229 reps
  • fitness_center18573.95 lbs

1. GKP Kreuzheben

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 8 x 220.46 lbs
  • Set 4: 5 x 264.55 lbs
  • Set 5: 5 x 286.6 lbs
  • Set 6: 3 x 308.65 lbs
  • Set 7: 1 x 330.69 lbs

Total: 7892.55 lbs

2. GKP Langhantel schulterdrücken

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

Total: 3262.84 lbs

3. GKP Kniebeugen

  • Set 1: 15 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 10 x 176.37 lbs

Total: 4806.08 lbs

4. Alternativ Bizepscurls

  • Set 1: 10 x 22.05 lbs
  • Set 2: 8 x 27.56 lbs
  • Set 3: 8 x 33.07 lbs
  • Set 4: 6 x 38.58 lbs

Total: 936.96 lbs

5. Hammercurls Hanteln

  • Set 1: 10 x 22.05 lbs
  • Set 2: 8 x 27.56 lbs
  • Set 3: 7 x 44.09 lbs
  • Set 4: 6 x 44.09 lbs

Total: 1014.13 lbs

6. Ab Coaster

  • Set 1: 15 x 22.05 lbs
  • Set 2: 15 x 22.05 lbs

Total: 661.39 lbs