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Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableMay 21st, 2025
  • schedule1 h
  • equalizer37 sets,  325 reps
  • fitness_center27778.25 lbs

1. GKP Bankdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 8 x 176.37 lbs
  • Set 5: 2 x 220.46 lbs
  • Set 6: 10 x 176.37 lbs

Total: 6525.68 lbs

2. GKP Kreuzheben

  • Set 1: 12 x 44.09 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 8 x 176.37 lbs
  • Set 4: 5 x 220.46 lbs
  • Set 5: 3 x 264.55 lbs
  • Set 6: 2 x 286.6 lbs

Total: 5732.02 lbs

3. GKP Schrägbankdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 4 x 176.37 lbs

Total: 3615.58 lbs

4. Butterfly

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 77.16 lbs
  • Set 3: 10 x 99.21 lbs
  • Set 4: 8 x 121.25 lbs

Total: 3549.44 lbs

5. GKP Langhantel schulterdrücken

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

Total: 2314.85 lbs

6. Langhantel rudern stehend

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 10 x 132.28 lbs

Total: 3527.4 lbs

7. Alternativ Bizepscurls

  • Set 1: 6 x 27.56 lbs
  • Set 2: 6 x 33.07 lbs
  • Set 3: 6 x 38.58 lbs
  • Set 4: 6 x 44.09 lbs

Total: 859.8 lbs

8. Bizepscurl kurze langhantel

  • Set 1: 10 x 22.05 lbs
  • Set 2: 10 x 27.56 lbs
  • Set 3: 10 x 33.07 lbs
  • Set 4: 10 x 38.58 lbs
  • Set 5: 10 x 44.09 lbs

Total: 1653.47 lbs