Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableOctober 2nd, 2024
  • schedule1 h
  • equalizer40 sets,  471 reps
  • fitness_center41971.61 lbs

1. 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: 5 x 110.23 lbs
  • Set 5: 2 x 132.28 lbs

Total: 2888.06 lbs

2. GKP Schrägbankdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 15 x 88.18 lbs
  • Set 3: 15 x 110.23 lbs
  • Set 4: 10 x 132.28 lbs
  • Set 5: 7 x 154.32 lbs

Total: 5908.39 lbs

3. GKP Kniebeugen

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 10 x 176.37 lbs

Total: 3527.4 lbs

4. Latzug zur Brust / breiter Griff

  • Set 1: 15 x 55.12 lbs
  • Set 2: 15 x 77.16 lbs
  • Set 3: 15 x 99.21 lbs
  • Set 4: 12 x 121.25 lbs
  • Set 5: 9 x 143.3 lbs

Total: 6217.04 lbs

5. 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: 15 x 154.32 lbs

Total: 8267.33 lbs

6. Hammer Strength Iso-Lateral Bench Press

  • Set 1: 12 x 18.08 lbs
  • Set 2: 12 x 40.12 lbs
  • Set 3: 12 x 62.17 lbs
  • Set 4: 12 x 84.22 lbs
  • Set 5: 10 x 106.26 lbs
  • Set 6: 7 x 128.31 lbs

Total: 4415.86 lbs

7. Butterfly verkehrt

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 77.16 lbs
  • Set 4: 10 x 88.18 lbs

Total: 3262.84 lbs

8. Latzug zur Brust / Seilzug eng

  • Set 1: 15 x 77.16 lbs
  • Set 2: 15 x 99.21 lbs
  • Set 3: 15 x 121.25 lbs
  • Set 4: 10 x 143.3 lbs

Total: 5897.37 lbs

9. Schultern Seitheben Maschine

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 55.12 lbs

Total: 1587.33 lbs