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Ganzkörper Trainingsplan

nach joergiscr

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Zusammenfassung

  • event_availableFebruary 23rd, 2024
  • schedule1 h
  • equalizer36 sets,  318 reps
  • fitness_center13297.5 lbs

1. Klimmzüge mit Unterstützung

  • Set 1: 12 x 29.48 lbs
  • Set 2: 10 x 24.95 lbs
  • Set 3: 6 x 20.41 lbs
  • Set 4: 3 x 18.14 lbs

Total: 780.18 lbs

2. GKP Kreuzheben

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 27.22 lbs
  • Set 3: 10 x 36.29 lbs
  • Set 4: 8 x 40.82 lbs
  • Set 5: 5 x 45.36 lbs
  • Set 6: 5 x 49.9 lbs

Total: 1601.18 lbs

3. Latziehen am seilzug

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 13.61 lbs
  • Set 3: 12 x 18.14 lbs
  • Set 4: 12 x 22.68 lbs
  • Set 5: 7 x 27.22 lbs

Total: 952.54 lbs

4. GKP Kniebeugen

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 10 x 27.22 lbs
  • Set 4: 7 x 36.29 lbs
  • Set 5: 3 x 40.82 lbs

Total: 975.22 lbs

5. GKP Langhantel schulterdrücken

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 13.61 lbs
  • Set 3: 8 x 15.88 lbs
  • Set 4: 6 x 18.14 lbs
  • Set 5: 2 x 20.41 lbs

Total: 548.85 lbs

6. GKP Bankdrücken

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 10 x 22.68 lbs
  • Set 4: 7 x 27.22 lbs
  • Set 5: 5 x 31.75 lbs

Total: 902.65 lbs

7. Alternativ Bizepscurls

  • Set 1: 12 x 4.54 lbs
  • Set 2: 10 x 5.67 lbs
  • Set 3: 6 x 6.8 lbs

Total: 151.95 lbs

8. Hammercurls Hanteln

  • Set 1: 10 x 4.54 lbs
  • Set 2: 7 x 5.67 lbs
  • Set 3: 5 x 6.8 lbs

Total: 119.07 lbs