Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

July 10th, 2024
1 h
37 sets, 299 reps
24283.92 lbs

1. GKP Kreuzheben

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

Total: 6613.87 lbs

2. GKP Langhantel schulterdrücken

Set 1: 10 x 44.09 lbs
Set 2: 8 x 66.14 lbs
Set 3: 6 x 88.18 lbs
Set 4: 3 x 110.23 lbs

Total: 1829.84 lbs

3. GKP Bankdrücken

Set 1: 12 x 44.09 lbs
Set 2: 8 x 88.18 lbs
Set 3: 6 x 132.28 lbs
Set 4: 2 x 176.37 lbs
Set 5: 2 x 198.42 lbs
Set 6: 3 x 176.37 lbs

Total: 3306.93 lbs

4. Langhantel rudern stehend

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

Total: 4232.88 lbs

5. Alternativ Bizepscurls

Set 1: 8 x 27.56 lbs
Set 2: 7 x 33.07 lbs
Set 3: 6 x 38.58 lbs

Total: 683.43 lbs

6. Hammercurls Hanteln

Set 1: 8 x 27.56 lbs
Set 2: 7 x 33.07 lbs
Set 3: 6 x 38.58 lbs

Total: 683.43 lbs

7. Trizeps pushdown Strick

Set 1: 12 x 33.07 lbs
Set 2: 10 x 44.09 lbs

Total: 837.76 lbs

8. Super incline press

Set 1: 10 x 11.02 lbs
Set 2: 10 x 33.07 lbs
Set 3: 10 x 55.12 lbs
Set 4: 7 x 77.16 lbs
Set 5: 6 x 77.16 lbs

Total: 1995.18 lbs

9. Latzug zur Brust / breiter Griff

Set 1: 12 x 66.14 lbs
Set 2: 12 x 88.18 lbs
Set 3: 12 x 110.23 lbs
Set 4: 7 x 132.28 lbs

Total: 4100.6 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined