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Ganzkörper Trainingsplan

nach joergiscr

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Zusammenfassung

  • event_availableJuly 29th, 2024
  • schedule1 h
  • equalizer45 sets,  418 reps
  • fitness_centerNaN lbs

1. GKP Kreuzheben

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

Total: 8487.8 lbs

2. GKP Langhantel schulterdrücken

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 5 x 110.23 lbs
  • Set 5: 2 x 132.28 lbs

Total: 2799.87 lbs

3. GKP Bankdrücken

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 5 x 176.37 lbs
  • Set 5: 2 x NaN lbs

Total: NaN lbs

4. GKP Kniebeugen

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 5 x 220.46 lbs

Total: 4629.71 lbs

5. Trizeps pushdown Strick

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 10 x 55.12 lbs
  • Set 4: 10 x 55.12 lbs
  • Set 5: 7 x 66.14 lbs

Total: 2491.22 lbs

6. Super incline press

  • Set 1: 10 x 33.07 lbs
  • Set 2: 10 x 55.12 lbs
  • Set 3: 10 x 77.16 lbs
  • Set 4: 10 x 77.16 lbs

Total: 2425.08 lbs

7. Crunch Maschine

  • Set 1: 15 x 66.14 lbs
  • Set 2: 15 x 88.18 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 12 x 132.28 lbs
  • Set 6: 7 x 154.32 lbs

Total: 7363.44 lbs

8. Hammer Strength Bizeps Curls

  • Set 1: 10 x 22.05 lbs
  • Set 2: 10 x 33.07 lbs
  • Set 3: 10 x 44.09 lbs
  • Set 4: 10 x 55.12 lbs
  • Set 5: 5 x 66.14 lbs

Total: 1873.93 lbs

9. Iso-Lateral low row

  • Set 1: 10 x 7.94 lbs
  • Set 2: 10 x 29.98 lbs
  • Set 3: 10 x 29.98 lbs
  • Set 4: 10 x 29.98 lbs
  • Set 5: 10 x 29.98 lbs

Total: 1278.68 lbs