Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

August 2nd, 2024
1 h
47 sets, 468 reps
37893.05 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: 7 x 220.46 lbs

Total: 5070.63 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: 5 x 110.23 lbs

Total: 3086.47 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: 4 x 176.37 lbs

Total: 3351.03 lbs

4. Trizeps pushdown Strick

Set 1: 12 x 30.86 lbs
Set 2: 12 x 33.07 lbs
Set 3: 12 x 44.09 lbs
Set 4: 10 x 55.12 lbs
Set 5: 10 x 66.14 lbs
Set 6: 9 x 77.16 lbs

Total: 3203.32 lbs

5. 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: 4 x 99.21 lbs

Total: 2050.3 lbs

6. Latzug zur Brust / breiter Griff

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

Total: 3968.32 lbs

7. Crunch Maschine

Set 1: 15 x 66.14 lbs
Set 2: 15 x 88.18 lbs
Set 3: 12 x 110.23 lbs
Set 4: 12 x 110.23 lbs
Set 5: 12 x 132.28 lbs
Set 6: 9 x 154.32 lbs

Total: 7936.64 lbs

8. Bizepscurl am seilzug mit Strick

Set 1: 12 x 33.07 lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 55.12 lbs
Set 4: 12 x 66.14 lbs
Set 5: 5 x 77.16 lbs

Total: 2766.8 lbs

9. Iso-Lateral low row

Set 1: 10 x 29.98 lbs
Set 2: 10 x 29.98 lbs
Set 3: 10 x 29.98 lbs
Set 4: 10 x 41.01 lbs
Set 5: 10 x 41.01 lbs

Total: 1719.61 lbs

10. Beinpresse Maschine

Set 1: 10 x 99.21 lbs
Set 2: 10 x 121.25 lbs
Set 3: 10 x 121.25 lbs
Set 4: 10 x 132.28 lbs

Total: 4739.94 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined