Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

June 10th, 2025
1 h
48 sets, 473 reps
NaN lbs

1. GKP Bankdrücken

Set 1: 12 x 44.09 lbs
Set 2: 12 x 88.18 lbs
Set 3: 10 x 132.28 lbs
Set 4: 8 x 176.37 lbs
Set 5: 3 x 220.46 lbs
Set 6: 2 x 220.46 lbs

Total: 5423.37 lbs

2. Butterfly

Set 1: 12 x 44.09 lbs
Set 2: 12 x 66.14 lbs
Set 3: 12 x 88.18 lbs
Set 4: 12 x 110.23 lbs
Set 5: 7 x 132.28 lbs

Total: 4629.71 lbs

3. 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: 5 x 110.23 lbs

Total: 2755.78 lbs

4. Alternativ Bizepscurls

Set 1: 6 x 27.56 lbs
Set 2: 6 x 33.07 lbs
Set 3: 5 x 38.58 lbs

Total: 556.67 lbs

5. Hammercurls Hanteln

Set 1: 6 x 27.56 lbs
Set 2: 6 x 33.07 lbs
Set 3: 6 x 38.58 lbs
Set 4: 6 x 44.09 lbs

Total: 859.8 lbs

6. Langhantel curls

Set 1: 10 x NaN lbs

Total: NaN lbs

7. Trizeps pushdown Strick

Set 1: 15 x 33.07 lbs
Set 2: 15 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: 6 x 88.18 lbs

Total: 3780.93 lbs

8. Latzug zur Brust / breiter Griff

Set 1: 12 x 44.09 lbs
Set 2: 12 x 66.14 lbs
Set 3: 12 x 88.18 lbs
Set 4: 12 x 110.23 lbs
Set 5: 8 x 132.28 lbs
Set 6: 4 x 154.32 lbs

Total: 5379.28 lbs

9. Latzug zur Brust / Seilzug eng

Set 1: 12 x 44.09 lbs
Set 2: 12 x 66.14 lbs
Set 3: 12 x 88.18 lbs
Set 4: 12 x 110.23 lbs
Set 5: 12 x 132.28 lbs
Set 6: 9 x 154.32 lbs

Total: 6680.01 lbs

10. Langhantel rudern stehend

Set 1: 12 x 44.09 lbs
Set 2: 12 x 88.18 lbs
Set 3: 12 x 88.18 lbs
Set 4: 12 x 110.23 lbs

Total: 3968.32 lbs

11. Schrägbankdrücken Multipresse

Set 1: 12 x 0 lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 88.18 lbs

Total: 1587.33 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined