Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableNovember 6th, 2016
  • schedule1 h
  • equalizer41 sets,  357 reps
  • fitness_center18906.84 lbs

1. Schrägbankdrücken Hanteln

  • Set 1: 10 x 52.91 lbs
  • Set 2: 10 x 57.32 lbs
  • Set 3: 8 x 61.73 lbs
  • Set 4: 7 x 66.14 lbs

Total: 2059.12 lbs

2. Rudern

  • Set 1: 8 x 62.83 lbs
  • Set 2: 8 x 73.85 lbs
  • Set 3: 8 x 84.88 lbs
  • Set 4: 8 x 95.9 lbs

Total: 2539.73 lbs

3. Fliegende

  • Set 1: 8 x 26.46 lbs
  • Set 2: 8 x 30.86 lbs
  • Set 3: 8 x 35.27 lbs
  • Set 4: 8 x 39.68 lbs

Total: 1058.22 lbs

4. Cablecross mitte

  • Set 1: 10 x 11.02 lbs
  • Set 2: 10 x 11.02 lbs
  • Set 3: 10 x 11.02 lbs
  • Set 4: 10 x 16.53 lbs

Total: 496.04 lbs

5. Latzug zur Brust / Seilzug

  • Set 1: 8 x 73.85 lbs
  • Set 2: 8 x 73.85 lbs
  • Set 3: 8 x 73.85 lbs
  • Set 4: 8 x 73.85 lbs

Total: 2363.36 lbs

6. Butterfly verkehrt

  • Set 1: 10 x 77.16 lbs
  • Set 2: 10 x 77.16 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 10 x 88.18 lbs

Total: 3306.93 lbs

7. Schultern Seitheben Maschine

  • Set 1: 10 x 55.12 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 10 x 66.14 lbs

Total: 2535.32 lbs

8. Bizepscurls SZ-Stange

  • Set 1: 8 x 22.05 lbs
  • Set 2: 8 x 22.05 lbs
  • Set 3: 8 x 22.05 lbs
  • Set 4: 8 x 22.05 lbs
  • Set 5: 4 x 33.07 lbs
  • Set 6: 3 x 33.07 lbs

Total: 936.96 lbs

9. Trizeps pushdown

  • Set 1: 10 x 55.12 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 10 x 77.16 lbs
  • Set 4: 10 x 92.59 lbs

Total: 2910.1 lbs

10. Hammercurls stehend

  • Set 1: 10 x 22.05 lbs
  • Set 2: 10 x 26.46 lbs
  • Set 3: 7 x 30.86 lbs

Total: 701.07 lbs