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Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableMay 24th, 2024
  • schedule1 h
  • equalizer40 sets,  282 reps
  • fitness_center26212.96 lbs

1. GKP Kreuzheben

  • Set 1: 10 x 44.09 lbs
  • Set 2: 8 x 132.28 lbs
  • Set 3: 6 x 220.46 lbs
  • Set 4: 3 x 242.51 lbs
  • Set 5: 3 x 264.55 lbs
  • Set 6: 3 x 286.6 lbs
  • Set 7: 1 x 308.65 lbs

Total: 5511.56 lbs

2. GKP Kniebeugen

  • Set 1: 10 x 44.09 lbs
  • Set 2: 8 x 132.28 lbs
  • Set 3: 8 x 176.37 lbs
  • Set 4: 5 x 220.46 lbs
  • Set 5: 2 x 242.51 lbs
  • Set 6: 2 x 264.55 lbs

Total: 5026.54 lbs

3. GKP Langhantel schulterdrücken

  • Set 1: 10 x 44.09 lbs
  • Set 2: 6 x 66.14 lbs
  • Set 3: 6 x 88.18 lbs
  • Set 4: 5 x 110.23 lbs
  • Set 5: 3 x 132.28 lbs

Total: 2314.85 lbs

4. GKP Bankdrücken

  • Set 1: 10 x 44.09 lbs
  • Set 2: 6 x 88.18 lbs
  • Set 3: 6 x 132.28 lbs
  • Set 4: 2 x 176.37 lbs
  • Set 5: 2 x 198.42 lbs
  • Set 6: 1 x 220.46 lbs

Total: 2733.73 lbs

5. GKP Schrägbankdrücken

  • Set 1: 10 x 88.18 lbs
  • Set 2: 10 x 110.23 lbs
  • Set 3: 8 x 132.28 lbs
  • Set 4: 5 x 154.32 lbs

Total: 3814 lbs

6. Langhantel rudern stehend

  • 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

Total: 3703.77 lbs

7. Langhantel curls

  • Set 1: 12 x 44.09 lbs
  • Set 2: 10 x 55.12 lbs
  • Set 3: 6 x 66.14 lbs
  • Set 4: 4 x 66.14 lbs

Total: 1741.65 lbs

8. Trizeps pushdown Strick

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 12 x 33.07 lbs
  • Set 4: 7 x 44.09 lbs

Total: 1366.87 lbs