Ganzkörper Trainingsplan

nach joergiscr

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Zusammenfassung

  • event_availableNovember 6th, 2016
  • schedule1 h
  • equalizer41 sets,  357 reps
  • fitness_center8576 lbs

1. Schrägbankdrücken Hanteln

  • Set 1: 10 x 10.89 lbs
  • Set 2: 10 x 11.79 lbs
  • Set 3: 8 x 12.7 lbs
  • Set 4: 7 x 13.61 lbs

Total: 423.66 lbs

2. Rudern

  • Set 1: 8 x 12.93 lbs
  • Set 2: 8 x 15.2 lbs
  • Set 3: 8 x 17.46 lbs
  • Set 4: 8 x 19.73 lbs

Total: 522.54 lbs

3. Fliegende

  • Set 1: 8 x 5.44 lbs
  • Set 2: 8 x 6.35 lbs
  • Set 3: 8 x 7.26 lbs
  • Set 4: 8 x 8.16 lbs

Total: 217.72 lbs

4. Cablecross mitte

  • Set 1: 10 x 2.27 lbs
  • Set 2: 10 x 2.27 lbs
  • Set 3: 10 x 2.27 lbs
  • Set 4: 10 x 3.4 lbs

Total: 102.06 lbs

5. Latzug zur Brust / Seilzug

  • Set 1: 8 x 15.2 lbs
  • Set 2: 8 x 15.2 lbs
  • Set 3: 8 x 15.2 lbs
  • Set 4: 8 x 15.2 lbs

Total: 486.25 lbs

6. Butterfly verkehrt

  • Set 1: 10 x 15.88 lbs
  • Set 2: 10 x 15.88 lbs
  • Set 3: 10 x 18.14 lbs
  • Set 4: 10 x 18.14 lbs

Total: 680.39 lbs

7. Schultern Seitheben Maschine

  • Set 1: 10 x 11.34 lbs
  • Set 2: 10 x 13.61 lbs
  • Set 3: 10 x 13.61 lbs
  • Set 4: 10 x 13.61 lbs

Total: 521.63 lbs

8. Bizepscurls SZ-Stange

  • Set 1: 8 x 4.54 lbs
  • Set 2: 8 x 4.54 lbs
  • Set 3: 8 x 4.54 lbs
  • Set 4: 8 x 4.54 lbs
  • Set 5: 4 x 6.8 lbs
  • Set 6: 3 x 6.8 lbs

Total: 192.78 lbs

9. Trizeps pushdown

  • Set 1: 10 x 11.34 lbs
  • Set 2: 10 x 13.61 lbs
  • Set 3: 10 x 15.88 lbs
  • Set 4: 10 x 19.05 lbs

Total: 598.74 lbs

10. Hammercurls stehend

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 5.44 lbs
  • Set 3: 7 x 6.35 lbs

Total: 144.24 lbs