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Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableJuly 17th, 2024
  • schedule1 h
  • equalizer39 sets,  430 reps
  • fitness_center36623.19 lbs

1. GKP Kreuzheben

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 10 x 220.46 lbs
  • Set 5: 7 x 220.46 lbs

Total: 7275.25 lbs

2. GKP Langhantel schulterdrücken

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

Total: 2954.19 lbs

3. GKP Bankdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 10 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 10 x 154.32 lbs

Total: 4276.97 lbs

4. GKP Kniebeugen

  • Set 1: 10 x 88.18 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 10 x 132.28 lbs

Total: 3527.4 lbs

5. Trizeps pushdown Strick

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 12 x 55.12 lbs
  • Set 5: 12 x 66.14 lbs
  • Set 6: 8 x 77.16 lbs

Total: 3262.84 lbs

6. Super incline press

  • Set 1: 10 x 33.07 lbs
  • Set 2: 10 x 44.09 lbs
  • Set 3: 10 x 44.09 lbs
  • Set 4: 10 x 44.09 lbs

Total: 1653.47 lbs

7. Latzug zur Brust / breiter Griff

  • 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

8. 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 132.28 lbs
  • Set 5: 7 x 154.32 lbs

Total: 7032.75 lbs

9. Bizepscurl am seilzug

  • Set 1: 12 x 39.68 lbs
  • Set 2: 12 x 50.71 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 10 x 79.37 lbs

Total: 2672 lbs