Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

June 20th, 2025
1 h
46 sets, 419 reps
NaN lbs

1. GKP Bankdrücken

Set 1: 12 x 44.09 lbs
Set 2: 12 x 88.18 lbs
Set 3: 10 x 132.28 lbs
Set 4: 8 x 176.37 lbs
Set 5: 4 x 220.46 lbs
Set 6: 3 x 220.46 lbs

Total: 5864.3 lbs

2. GKP Kreuzheben

Set 1: 10 x 44.09 lbs
Set 2: 10 x 132.28 lbs
Set 3: 10 x 176.37 lbs
Set 4: 9 x 220.46 lbs
Set 5: 4 x 264.55 lbs

Total: 6569.78 lbs

3. 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

4. Crunch Maschine

Set 1: 12 x 44.09 lbs
Set 2: 12 x 66.14 lbs
Set 3: 12 x 88.18 lbs
Set 4: 12 x 110.23 lbs
Set 5: 12 x 132.28 lbs
Set 6: 10 x 154.32 lbs

Total: 6834.33 lbs

5. Alternativ Bizepscurls

Set 1: 6 x 27.56 lbs
Set 2: 6 x 33.07 lbs
Set 3: 6 x 38.58 lbs
Set 4: 6 x 44.09 lbs
Set 5: 4 x 49.6 lbs

Total: 1058.22 lbs

6. Hammercurls Hanteln

Set 1: 6 x 27.56 lbs
Set 2: 6 x 33.07 lbs
Set 3: 6 x 38.58 lbs
Set 4: 6 x 44.09 lbs
Set 5: 6 x 49.6 lbs

Total: 1157.43 lbs

7. Latzug zur Brust / breiter Griff

Set 1: 12 x 44.09 lbs
Set 2: 12 x 66.14 lbs
Set 3: 12 x 88.18 lbs
Set 4: 12 x 110.23 lbs
Set 5: 10 x 132.28 lbs
Set 6: 6 x 154.32 lbs

Total: 5952.48 lbs

8. Langhantel rudern stehend

Set 1: 12 x 44.09 lbs
Set 2: 12 x 88.18 lbs
Set 3: 12 x 88.18 lbs
Set 4: 12 x 110.23 lbs

Total: 3968.32 lbs

9. Schrägbankdrücken Multipresse

Set 1: 12 x NaN lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 88.18 lbs
Set 4: 8 x 110.23 lbs
Set 5: 3 x 132.28 lbs

Total: NaN lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined