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Ganzkörper Trainingsplan

nach joergiscr

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Zusammenfassung

  • event_availableMay 10th, 2024
  • schedule1 h
  • equalizer35 sets,  244 reps
  • fitness_center10205 lbs

1. GKP Kreuzheben

  • Set 1: 8 x 27.22 lbs
  • Set 2: 8 x 36.29 lbs
  • Set 3: 6 x 45.36 lbs
  • Set 4: 5 x 54.43 lbs

Total: 1052.33 lbs

2. GKP Kniebeugen

  • Set 1: 8 x 27.22 lbs
  • Set 2: 8 x 36.29 lbs
  • Set 3: 4 x 45.36 lbs
  • Set 4: 2 x 49.9 lbs

Total: 789.25 lbs

3. GKP Langhantel schulterdrücken

  • Set 1: 8 x 9.07 lbs
  • Set 2: 6 x 18.14 lbs
  • Set 3: 5 x 22.68 lbs
  • Set 4: 3 x 27.22 lbs
  • Set 5: 1 x 29.48 lbs

Total: 405.97 lbs

4. GKP Bankdrücken

  • Set 1: 10 x 9.07 lbs
  • Set 2: 6 x 18.14 lbs
  • Set 3: 6 x 27.22 lbs
  • Set 4: 2 x 36.29 lbs
  • Set 5: 2 x 40.82 lbs
  • Set 6: 1 x 43.09 lbs
  • Set 7: 1 x 45.36 lbs

Total: 605.55 lbs

5. GKP Schrägbankdrücken

  • Set 1: 8 x 18.14 lbs
  • Set 2: 8 x 22.68 lbs
  • Set 3: 8 x 27.22 lbs
  • Set 4: 6 x 29.48 lbs

Total: 721.21 lbs

6. Langhantel rudern stehend

  • Set 1: 10 x 9.07 lbs
  • Set 2: 10 x 13.61 lbs
  • Set 3: 10 x 18.14 lbs
  • Set 4: 10 x 18.14 lbs

Total: 589.67 lbs

7. Alternativ Bizepscurls

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 5.67 lbs
  • Set 3: 8 x 6.8 lbs

Total: 156.49 lbs

8. Trizeps pushdown Strick

  • Set 1: 12 x 4.54 lbs
  • Set 2: 12 x 6.8 lbs
  • Set 3: 12 x 6.8 lbs
  • Set 4: 10 x 9.07 lbs

Total: 308.44 lbs