Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

September 13th, 2024
1 h
55 sets, 513 reps
45228.27 lbs

1. GKP Langhantel schulterdrücken

Set 1: 10 x 44.09 lbs
Set 2: 10 x 66.14 lbs
Set 3: 10 x 88.18 lbs
Set 4: 7 x 110.23 lbs
Set 5: 2 x 132.28 lbs

Total: 3020.33 lbs

2. GKP Schrägbankdrücken

Set 1: 10 x 88.18 lbs
Set 2: 10 x 132.28 lbs
Set 3: 8 x 154.32 lbs
Set 4: 8 x 154.32 lbs

Total: 4673.8 lbs

3. Latzug zur Brust / breiter Griff

Set 1: 10 x 77.16 lbs
Set 2: 10 x 77.16 lbs
Set 3: 10 x 99.21 lbs
Set 4: 10 x 121.25 lbs
Set 5: 10 x 143.3 lbs
Set 6: 5 x 165.35 lbs

Total: 6007.6 lbs

4. Crunch Maschine

Set 1: 10 x 99.21 lbs
Set 2: 10 x 121.25 lbs
Set 3: 10 x 143.3 lbs
Set 4: 10 x 121.25 lbs
Set 5: 10 x 143.3 lbs
Set 6: 5 x 165.35 lbs

Total: 7109.91 lbs

5. Trizeps pushdown griff

Set 1: 10 x 44.09 lbs
Set 2: 10 x 55.12 lbs
Set 3: 10 x 66.14 lbs
Set 4: 10 x 77.16 lbs

Total: 2425.08 lbs

6. Bizepscurl am seilzug

Set 1: 10 x 44.09 lbs
Set 2: 10 x 55.12 lbs
Set 3: 10 x 66.14 lbs
Set 4: 10 x 77.16 lbs
Set 5: 10 x 88.18 lbs
Set 6: 10 x 99.21 lbs
Set 7: 8 x 110.23 lbs

Total: 5180.86 lbs

7. 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: 7 x 128.31 lbs
Set 7: 4 x 139.33 lbs

Total: 4564.01 lbs

8. Bizepscurl einarmig seilzug

Set 1: 10 x 22.05 lbs
Set 2: 10 x 33.07 lbs
Set 3: 10 x 44.09 lbs

Total: 992.08 lbs

9. Butterfly verkehrt

Set 1: 10 x 44.09 lbs
Set 2: 10 x 55.12 lbs
Set 3: 10 x 66.14 lbs
Set 4: 10 x 77.16 lbs

Total: 2425.08 lbs

10. Latzug zur Brust / Seilzug eng

Set 1: 10 x 77.16 lbs
Set 2: 10 x 99.21 lbs
Set 3: 10 x 121.25 lbs
Set 4: 10 x 143.3 lbs
Set 5: 5 x 165.35 lbs

Total: 5235.98 lbs

11. Butterfly

Set 1: 12 x 66.14 lbs
Set 2: 12 x 77.16 lbs
Set 3: 10 x 88.18 lbs
Set 4: 10 x 99.21 lbs

Total: 3593.53 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined