Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableFebruary 14th, 2024
  • schedule1 h
  • equalizer38 sets,  326 reps
  • fitness_center29481.32 lbs

1. Klimmzüge mit Unterstützung

  • Set 1: 12 x 165.35 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 7 x 121.25 lbs
  • Set 4: 4 x 99.21 lbs

Total: 4817.1 lbs

2. GKP Kniebeugen

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 5 x 176.37 lbs
  • Set 5: 5 x 132.28 lbs

Total: 4453.34 lbs

3. GKP Kreuzheben

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 6 x 198.42 lbs
  • Set 5: 5 x 220.46 lbs

Total: 6172.94 lbs

4. GKP Langhantel schulterdrücken

  • Set 1: 15 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 6 x 77.16 lbs
  • Set 4: 4 x 88.18 lbs
  • Set 5: 4 x 77.16 lbs
  • Set 6: 4 x 66.14 lbs

Total: 2843.96 lbs

5. GKP Bankdrücken

  • Set 1: 15 x 44.09 lbs
  • Set 2: 15 x 88.18 lbs
  • Set 3: 10 x 110.23 lbs
  • Set 4: 7 x 132.28 lbs
  • Set 5: 3 x 154.32 lbs
  • Set 6: 3 x 132.28 lbs
  • Set 7: 10 x 88.18 lbs

Total: 5754.07 lbs

6. Latziehen am seilzug

  • 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: 5 x 132.28 lbs

Total: 4365.15 lbs

7. Alternativ Bizepscurls

  • Set 1: 12 x 22.05 lbs
  • Set 2: 8 x 27.56 lbs
  • Set 3: 5 x 33.07 lbs
  • Set 4: 4 x 33.07 lbs
  • Set 5: 5 x 27.56 lbs
  • Set 6: 7 x 22.05 lbs

Total: 1074.75 lbs