Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableFebruary 21st, 2024
  • schedule1 h
  • equalizer29 sets,  279 reps
  • fitness_center28880.56 lbs

1. Klimmzüge mit Unterstützung

  • Set 1: 12 x 165.35 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 8 x 121.25 lbs
  • Set 4: 4 x 99.21 lbs

Total: 4938.35 lbs

2. Latziehen am seilzug

  • Set 1: 15 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 5 x 132.28 lbs

Total: 4497.43 lbs

3. GKP Kreuzheben

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 8 x 198.42 lbs
  • Set 5: 7 x 220.46 lbs
  • Set 6: 3 x 242.51 lbs

Total: 7738.23 lbs

4. GKP Kniebeugen

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 7 x 176.37 lbs
  • Set 5: 2 x 198.42 lbs

Total: 4541.52 lbs

5. GKP Langhantel schulterdrücken

  • Set 1: 15 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 8 x 77.16 lbs
  • Set 4: 7 x 88.18 lbs

Total: 2689.64 lbs

6. GKP Bankdrücken

  • Set 1: 15 x 44.09 lbs
  • Set 2: 15 x 88.18 lbs
  • Set 3: 10 x 110.23 lbs
  • Set 4: 7 x 132.28 lbs
  • Set 5: 3 x 154.32 lbs

Total: 4475.38 lbs