Deutschexpand_more

Ganzkörper Trainingsplan

nach joergiscr

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Zusammenfassung

  • event_availableDecember 6th, 2019
  • schedule1 h
  • equalizer45 sets,  332 reps
  • fitness_center36016.92 lbs

1. GKP Kniebeugen

  • Set 1: 10 x 44.09 lbs
  • Set 2: 8 x 110.23 lbs
  • Set 3: 6 x 176.37 lbs
  • Set 4: 6 x 220.46 lbs
  • Set 5: 6 x 231.49 lbs
  • Set 6: 6 x 231.49 lbs
  • Set 7: 6 x 198.42 lbs

Total: 7672.09 lbs

2. GKP Schrägbankdrücken

  • Set 1: 10 x 44.09 lbs
  • Set 2: 8 x 110.23 lbs
  • Set 3: 6 x 165.35 lbs
  • Set 4: 5 x 176.37 lbs
  • Set 5: 1 x 176.37 lbs
  • Set 6: 3 x 187.39 lbs
  • Set 7: 3 x 176.37 lbs
  • Set 8: 2 x 198.42 lbs
  • Set 9: 4 x 165.35 lbs

Total: 5522.58 lbs

3. GKP Langhantel schulterdrücken

  • Set 1: 10 x 44.09 lbs
  • Set 2: 8 x 99.21 lbs
  • Set 3: 8 x 99.21 lbs
  • Set 4: 8 x 99.21 lbs
  • Set 5: 5 x 110.23 lbs
  • Set 6: 3 x 110.23 lbs

Total: 3703.77 lbs

4. GKP Kreuzheben

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 154.32 lbs
  • Set 3: 6 x 264.55 lbs
  • Set 4: 2 x 264.55 lbs
  • Set 5: 8 x 242.51 lbs
  • Set 6: 8 x 198.42 lbs
  • Set 7: 8 x 198.42 lbs

Total: 9215.32 lbs

5. GKP Klimmzüge breit

  • Set 1: 7 x 185.19 lbs
  • Set 2: 7 x 185.19 lbs
  • Set 3: 8 x 185.19 lbs
  • Set 4: 6 x 185.19 lbs

Total: 5185.27 lbs

6. Bizepscurl am seilzug

  • Set 1: 10 x 33.07 lbs
  • Set 2: 10 x 33.07 lbs
  • Set 3: 10 x 38.58 lbs
  • Set 4: 10 x 38.58 lbs
  • Set 5: 10 x 46.3 lbs
  • Set 6: 10 x 46.3 lbs

Total: 2358.95 lbs

7. Trizeps pushdown Strick

  • Set 1: 10 x 33.07 lbs
  • Set 2: 10 x 33.07 lbs
  • Set 3: 10 x 38.58 lbs
  • Set 4: 10 x 38.58 lbs
  • Set 5: 10 x 46.3 lbs
  • Set 6: 10 x 46.3 lbs

Total: 2358.95 lbs