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Ganzkörper Trainingsplan

nach joergiscr

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Zusammenfassung

  • event_availableApril 12th, 2024
  • schedule53 minutes
  • equalizer25 sets,  198 reps
  • fitness_center20370.71 lbs

1. GKP Kreuzheben

  • Set 1: 12 x 132.28 lbs
  • Set 2: 10 x 176.37 lbs
  • Set 3: 8 x 220.46 lbs
  • Set 4: 6 x 264.55 lbs
  • Set 5: 2 x 308.65 lbs

Total: 7319.35 lbs

2. GKP Kniebeugen

  • Set 1: 12 x 88.18 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 7 x 176.37 lbs
  • Set 4: 4 x 198.42 lbs

Total: 4409.25 lbs

3. GKP Langhantel schulterdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 8 x 88.18 lbs
  • Set 4: 3 x 110.23 lbs

Total: 2226.67 lbs

4. GKP Bankdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 6 x 88.18 lbs
  • Set 3: 6 x 132.28 lbs
  • Set 4: 6 x 154.32 lbs

Total: 2777.82 lbs

5. GKP Schrägbankdrücken

  • Set 1: 8 x 88.18 lbs
  • Set 2: 8 x 88.18 lbs
  • Set 3: 8 x 88.18 lbs
  • Set 4: 8 x 88.18 lbs

Total: 2821.92 lbs

6. Hammercurls Hanteln

  • Set 1: 10 x 22.05 lbs
  • Set 2: 8 x 27.56 lbs
  • Set 3: 6 x 33.07 lbs

Total: 639.34 lbs

7. Alternativ Bizepscurls

  • Set 1: 8 x 22.05 lbs

Total: 176.37 lbs