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Ganzkörper Trainingsplan

nach joergiscr

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Zusammenfassung

  • event_availableMay 6th, 2024
  • schedule1 h
  • equalizer31 sets,  234 reps
  • fitness_center21660.42 lbs

1. GKP Kreuzheben

  • Set 1: 8 x 132.28 lbs
  • Set 2: 8 x 176.37 lbs
  • Set 3: 6 x 220.46 lbs
  • Set 4: 6 x 242.51 lbs

Total: 5247 lbs

2. GKP Langhantel schulterdrücken

  • Set 1: 8 x 44.09 lbs
  • Set 2: 6 x 66.14 lbs
  • Set 3: 6 x 88.18 lbs
  • Set 4: 3 x 110.23 lbs
  • Set 5: 3 x 132.28 lbs

Total: 2006.21 lbs

3. GKP Kniebeugen

  • Set 1: 8 x 132.28 lbs
  • Set 2: 8 x 176.37 lbs
  • Set 3: 5 x 220.46 lbs

Total: 3571.49 lbs

4. GKP Bankdrücken

  • Set 1: 10 x 44.09 lbs
  • Set 2: 6 x 88.18 lbs
  • Set 3: 6 x 132.28 lbs
  • Set 4: 4 x 176.37 lbs
  • Set 5: 4 x 198.42 lbs

Total: 3262.84 lbs

5. GKP Schrägbankdrücken

  • Set 1: 10 x 88.18 lbs
  • Set 2: 8 x 110.23 lbs
  • Set 3: 8 x 132.28 lbs
  • Set 4: 8 x 132.28 lbs

Total: 3880.14 lbs

6. Hammercurls Hanteln

  • Set 1: 10 x 22.05 lbs
  • Set 2: 10 x 27.56 lbs
  • Set 3: 10 x 33.07 lbs

Total: 826.73 lbs

7. Alternativ Bizepscurls

  • Set 1: 10 x 22.05 lbs
  • Set 2: 10 x 27.56 lbs
  • Set 3: 5 x 33.07 lbs

Total: 661.39 lbs

8. Langhantel rudern stehend

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 44.09 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 10 x 66.14 lbs

Total: 2204.62 lbs