Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableApril 26th, 2024
  • schedule1 h
  • equalizer30 sets,  214 reps
  • fitness_center20051.04 lbs

1. GKP Kreuzheben

  • Set 1: 10 x 132.28 lbs
  • Set 2: 10 x 220.46 lbs
  • Set 3: 4 x 264.55 lbs
  • Set 4: 1 x 308.65 lbs
  • Set 5: 1 x 286.6 lbs

Total: 5180.86 lbs

2. GKP Kniebeugen

  • Set 1: 10 x 88.18 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 5 x 176.37 lbs
  • Set 4: 4 x 220.46 lbs

Total: 3968.32 lbs

3. GKP Langhantel schulterdrücken

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 8 x 88.18 lbs
  • Set 4: 3 x 121.25 lbs
  • Set 5: 3 x 110.23 lbs

Total: 2502.25 lbs

4. GKP Bankdrücken

  • Set 1: 10 x 44.09 lbs
  • Set 2: 6 x 88.18 lbs
  • Set 3: 6 x 132.28 lbs
  • Set 4: 5 x 154.32 lbs
  • Set 5: 3 x 176.37 lbs
  • Set 6: 2 x 187.39 lbs

Total: 3439.21 lbs

5. GKP Schrägbankdrücken

  • Set 1: 10 x 88.18 lbs
  • Set 2: 10 x 88.18 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 10 x 88.18 lbs

Total: 3527.4 lbs

6. Hammercurls Hanteln

  • Set 1: 10 x 22.05 lbs
  • Set 2: 10 x 27.56 lbs
  • Set 3: 10 x 33.07 lbs

Total: 826.73 lbs

7. Alternativ Bizepscurls

  • Set 1: 10 x 22.05 lbs
  • Set 2: 8 x 27.56 lbs
  • Set 3: 5 x 33.07 lbs

Total: 606.27 lbs