Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableMay 13th, 2024
  • schedule1 h
  • equalizer31 sets,  213 reps
  • fitness_center22878.47 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 220.46 lbs

Total: 5114.72 lbs

2. GKP Kniebeugen

  • Set 1: 8 x 132.28 lbs
  • Set 2: 8 x 176.37 lbs
  • Set 3: 5 x 220.46 lbs
  • Set 4: 4 x 220.46 lbs

Total: 4453.34 lbs

3. GKP Langhantel schulterdrücken

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

Total: 1829.84 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: 2 x 176.37 lbs
  • Set 5: 2 x 198.42 lbs
  • Set 6: 1 x 220.46 lbs

Total: 2733.73 lbs

5. GKP Schrägbankdrücken

  • Set 1: 10 x 88.18 lbs
  • Set 2: 10 x 110.23 lbs
  • Set 3: 8 x 132.28 lbs
  • Set 4: 8 x 143.3 lbs

Total: 4188.78 lbs

6. Langhantel rudern stehend

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 10 x 132.28 lbs

Total: 3703.77 lbs

7. Alternativ Bizepscurls

  • Set 1: 8 x 22.05 lbs
  • Set 2: 8 x 27.56 lbs
  • Set 3: 8 x 33.07 lbs
  • Set 4: 5 x 38.58 lbs

Total: 854.29 lbs