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Ganzkörper Trainingsplan

nach joergiscr

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Zusammenfassung

  • event_availableSeptember 23rd, 2024
  • schedule1 h
  • equalizer37 sets,  334 reps
  • fitness_center33393.42 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: 3 x 220.46 lbs
  • Set 5: 3 x 242.51 lbs
  • Set 6: 3 x 264.55 lbs
  • Set 7: 2 x 286.6 lbs
  • Set 8: 2 x 308.65 lbs
  • Set 9: 1 x 319.67 lbs

Total: 7220.14 lbs

2. GKP Schrägbankdrücken

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

Total: 4806.08 lbs

3. Latzug zur Brust / breiter Griff

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 99.21 lbs
  • Set 3: 12 x 121.25 lbs
  • Set 4: 10 x 143.3 lbs

Total: 4739.94 lbs

4. Hammer Strength Iso-Lateral Bench Press

  • Set 1: 12 x 18.08 lbs
  • Set 2: 12 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: 6 x 128.31 lbs

Total: 3994.78 lbs

5. 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

6. 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: 6 x 165.35 lbs

Total: 5401.33 lbs

7. Butterfly

  • 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