Sign In
Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

Settings

List View

Summary

  • event_availableDecember 9th, 2024
  • schedule1 h
  • equalizer40 sets,  546 reps
  • fitness_center40433.22 lbs

1. GKP Kreuzheben

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 8 x 220.46 lbs
  • Set 4: 6 x 264.55 lbs
  • Set 5: 5 x 286.6 lbs

Total: 6900.47 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
  • Set 5: 3 x 132.28 lbs

Total: 3262.84 lbs

3. Hammer Strength Iso-Lateral Bench Press

  • Set 1: 15 x 18.08 lbs
  • Set 2: 12 x 40.12 lbs
  • Set 3: 12 x 62.17 lbs
  • Set 4: 12 x 84.22 lbs
  • Set 5: 10 x 106.26 lbs

Total: 3571.93 lbs

4. Crunch Maschine

  • Set 1: 20 x 66.14 lbs
  • Set 2: 20 x 88.18 lbs
  • Set 3: 20 x 110.23 lbs
  • Set 4: 20 x 132.28 lbs

Total: 7936.64 lbs

5. Trizeps pushdown Strick

  • Set 1: 15 x 33.07 lbs
  • Set 2: 15 x 44.09 lbs
  • Set 3: 15 x 55.12 lbs
  • Set 4: 12 x 66.14 lbs
  • Set 5: 8 x 77.16 lbs

Total: 3395.12 lbs

6. Latzug zur Brust / breiter Griff

  • Set 1: 20 x 44.09 lbs
  • Set 2: 20 x 66.14 lbs
  • Set 3: 15 x 88.18 lbs
  • Set 4: 12 x 110.23 lbs

Total: 4850.17 lbs

7. Bizepscurl am seilzug mit Strick

  • Set 1: 15 x 33.07 lbs
  • Set 2: 15 x 44.09 lbs
  • Set 3: 15 x 55.12 lbs
  • Set 4: 15 x 66.14 lbs
  • Set 5: 12 x 77.16 lbs

Total: 3902.18 lbs

8. Butterfly

  • Set 1: 20 x 44.09 lbs
  • Set 2: 20 x 55.12 lbs
  • Set 3: 15 x 66.14 lbs
  • Set 4: 15 x 77.16 lbs

Total: 4133.67 lbs

9. Schultern Seitheben Maschine

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

Total: 2480.2 lbs