Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

September 9th, 2024
1 h
54 sets, 493 reps
45033.39 lbs

1. GKP Kreuzheben

Set 1: 10 x 88.18 lbs
Set 2: 10 x 132.28 lbs
Set 3: 10 x 176.37 lbs
Set 4: 8 x 220.46 lbs
Set 5: 6 x 242.51 lbs
Set 6: 4 x 264.55 lbs

Total: 8245.29 lbs

2. 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

3. GKP Schrägbankdrücken

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

Total: 3593.53 lbs

4. GKP Kniebeugen

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

Total: 4409.25 lbs

5. Trizeps pushdown Strick

Set 1: 12 x 30.86 lbs
Set 2: 12 x 39.68 lbs
Set 3: 12 x 50.71 lbs
Set 4: 12 x 66.14 lbs
Set 5: 8 x 79.37 lbs

Total: 2883.65 lbs

6. Latzug zur Brust / breiter Griff

Set 1: 10 x 77.16 lbs
Set 2: 10 x 99.21 lbs
Set 3: 10 x 121.25 lbs
Set 4: 8 x 143.3 lbs
Set 5: 4 x 165.35 lbs

Total: 4784.03 lbs

7. Bizepscurl am seilzug

Set 1: 10 x 50.71 lbs
Set 2: 10 x 66.14 lbs
Set 3: 10 x 66.14 lbs
Set 4: 10 x 79.37 lbs
Set 5: 10 x 94.8 lbs
Set 6: 8 x 110.23 lbs

Total: 4453.34 lbs

8. 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: 6 x 128.31 lbs
Set 7: 3 x 139.33 lbs

Total: 4296.37 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 55.12 lbs
Set 2: 10 x 77.16 lbs
Set 3: 10 x 99.21 lbs
Set 4: 10 x 121.25 lbs

Total: 3527.4 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: 8 x 99.21 lbs

Total: 3395.12 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined