Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableFebruary 5th, 2024
  • schedule1 h
  • equalizer27 sets,  252 reps
  • fitness_center21699 lbs

1. Klimmzüge mit Unterstützung

  • Set 1: 11 x 165.35 lbs
  • Set 2: 9 x 132.28 lbs
  • Set 3: 7 x 121.25 lbs
  • Set 4: 4 x 110.23 lbs

Total: 4299.01 lbs

2. GKP Langhantel schulterdrücken

  • Set 1: 15 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 6 x 77.16 lbs

Total: 2447.13 lbs

3. GKP Kreuzheben

  • Set 1: 15 x 44.09 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 154.32 lbs
  • Set 4: 10 x 176.37 lbs
  • Set 5: 6 x 198.42 lbs

Total: 7054.79 lbs

4. GKP Kniebeugen

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

Total: 2380.99 lbs

5. GKP Bankdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 15 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 8 x 110.23 lbs
  • Set 5: 6 x 132.28 lbs
  • Set 6: 2 x 154.32 lbs

Total: 4563.57 lbs

6. Alternativ Bizepscurls

  • Set 1: 12 x 22.05 lbs
  • Set 2: 9 x 27.56 lbs
  • Set 3: 6 x 27.56 lbs
  • Set 4: 6 x 27.56 lbs
  • Set 5: 5 x 22.05 lbs

Total: 953.5 lbs