Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableJuly 12th, 2024
  • schedule1 h
  • equalizer37 sets,  330 reps
  • fitness_center25022.47 lbs

1. GKP Kreuzheben

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

Total: 5820.2 lbs

2. 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: 5 x 110.23 lbs
  • Set 5: 2 x 132.28 lbs

Total: 2623.5 lbs

3. GKP Bankdrücken

  • Set 1: 12 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: 4 x 176.37 lbs

Total: 4321.06 lbs

4. GKP Schrägbankdrücken

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

Total: 2579.41 lbs

5. 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: 8 x 132.28 lbs

Total: 3703.77 lbs

6. 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: 5 x 77.16 lbs

Total: 1918.02 lbs

7. Trizeps pushdown griff

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 10 x 44.09 lbs
  • Set 4: 10 x 44.09 lbs

Total: 1675.51 lbs

8. Bizepscurl am seilzug

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 12 x 55.12 lbs
  • Set 5: 8 x 66.14 lbs

Total: 2380.99 lbs