Ganzkörper Trainingsplan

nach joergiscr

Einstellungen

lbskgs

Zusammenfassung

February 21st, 2024
1 h
29 sets, 279 reps
13100 lbs

1. Klimmzüge mit Unterstützung

Set 1: 12 x 34.02 lbs
Set 2: 12 x 27.22 lbs
Set 3: 8 x 24.95 lbs
Set 4: 4 x 20.41 lbs

Total: 1016.05 lbs

2. Latziehen am seilzug

Set 1: 15 x 9.07 lbs
Set 2: 12 x 13.61 lbs
Set 3: 12 x 18.14 lbs
Set 4: 12 x 22.68 lbs
Set 5: 5 x 27.22 lbs

Total: 925.33 lbs

3. GKP Kreuzheben

Set 1: 12 x 9.07 lbs
Set 2: 12 x 27.22 lbs
Set 3: 10 x 36.29 lbs
Set 4: 8 x 40.82 lbs
Set 5: 7 x 45.36 lbs
Set 6: 3 x 49.9 lbs

Total: 1592.11 lbs

4. GKP Kniebeugen

Set 1: 12 x 9.07 lbs
Set 2: 12 x 18.14 lbs
Set 3: 10 x 27.22 lbs
Set 4: 7 x 36.29 lbs
Set 5: 2 x 40.82 lbs

Total: 934.4 lbs

5. GKP Langhantel schulterdrücken

Set 1: 15 x 9.07 lbs
Set 2: 12 x 13.61 lbs
Set 3: 8 x 15.88 lbs
Set 4: 7 x 18.14 lbs

Total: 553.38 lbs

6. GKP Bankdrücken

Set 1: 15 x 9.07 lbs
Set 2: 15 x 18.14 lbs
Set 3: 10 x 22.68 lbs
Set 4: 7 x 27.22 lbs
Set 5: 3 x 31.75 lbs

Total: 920.79 lbs

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