Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableMarch 8th, 2024
  • schedule1 h
  • equalizer29 sets,  236 reps
  • fitness_center10762.5 lbs

1. Klimmzüge mit Unterstützung

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

Total: 675.85 lbs

2. GKP Kreuzheben

  • Set 1: 12 x 27.22 lbs
  • Set 2: 10 x 36.29 lbs
  • Set 3: 8 x 45.36 lbs
  • Set 4: 6 x 54.43 lbs

Total: 1378.92 lbs

3. GKP Kniebeugen

  • Set 1: 12 x 18.14 lbs
  • Set 2: 10 x 27.22 lbs
  • Set 3: 7 x 36.29 lbs
  • Set 4: 3 x 45.36 lbs
  • Set 5: 3 x 40.82 lbs

Total: 1002.44 lbs

4. GKP Langhantel schulterdrücken

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 13.61 lbs
  • Set 3: 8 x 18.14 lbs
  • Set 4: 3 x 22.68 lbs
  • Set 5: 3 x 20.41 lbs
  • Set 6: 3 x 18.14 lbs

Total: 601.01 lbs

5. GKP Bankdrücken

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 10 x 27.22 lbs
  • Set 4: 6 x 31.75 lbs
  • Set 5: 4 x 34.02 lbs

Total: 925.33 lbs

6. Hammercurls Hanteln

  • Set 1: 12 x 4.54 lbs
  • Set 2: 10 x 5.67 lbs
  • Set 3: 8 x 6.8 lbs

Total: 165.56 lbs

7. Alternativ Bizepscurls

  • Set 1: 9 x 4.54 lbs
  • Set 2: 9 x 5.67 lbs
  • Set 3: 6 x 6.8 lbs

Total: 132.68 lbs