Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableJanuary 10th, 2025
  • schedule1 h
  • equalizer30 sets,  317 reps
  • fitness_center24413.77 lbs

1. GKP Kreuzheben

  • Set 1: 14 x 44.09 lbs
  • Set 2: 10 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 10 x 176.37 lbs
  • Set 5: 7 x 220.46 lbs
  • Set 6: 5 x 242.51 lbs
  • Set 7: 5 x 264.55 lbs
  • Set 8: 4 x 286.6 lbs

Total: 9810.57 lbs

2. GKP Langhantel schulterdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 6 x 110.23 lbs

Total: 2866.01 lbs

3. Hammer Strength Iso-Lateral Bench Press

  • Set 1: 12 x 18.08 lbs
  • Set 2: 12 x 40.12 lbs
  • Set 3: 12 x 62.17 lbs
  • Set 4: 10 x 84.22 lbs
  • Set 5: 6 x 106.26 lbs

Total: 2924.21 lbs

4. Hammercurls Hanteln

  • Set 1: 10 x 22.05 lbs
  • Set 2: 10 x 27.56 lbs
  • Set 3: 10 x 33.07 lbs
  • Set 4: 5 x 38.58 lbs

Total: 1019.64 lbs

5. Trizeps pushdown griff

  • Set 1: 15 x 44.09 lbs
  • Set 2: 15 x 55.12 lbs
  • Set 3: 15 x 66.14 lbs
  • Set 4: 15 x 77.16 lbs
  • Set 5: 12 x 88.18 lbs

Total: 4695.85 lbs

6. Bizepscurl am seilzug mit Strick

  • Set 1: 15 x 44.09 lbs
  • Set 2: 15 x 55.12 lbs
  • Set 3: 15 x 66.14 lbs
  • Set 4: 8 x 77.16 lbs

Total: 3097.49 lbs