Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableFebruary 7th, 2024
  • schedule1 h
  • equalizer27 sets,  264 reps
  • fitness_center22895.01 lbs

1. Klimmzüge mit Unterstützung

  • Set 1: 12 x 165.35 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 7 x 121.25 lbs
  • Set 4: 4 x 99.21 lbs

Total: 4552.55 lbs

2. GKP Langhantel schulterdrücken

  • Set 1: 15 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 10 x 77.16 lbs
  • Set 4: 5 x 88.18 lbs

Total: 2667.59 lbs

3. GKP Kreuzheben

  • Set 1: 15 x 44.09 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 154.32 lbs
  • Set 4: 10 x 176.37 lbs
  • Set 5: 4 x 220.46 lbs

Total: 6746.15 lbs

4. GKP Kniebeugen

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs

Total: 2910.1 lbs

5. GKP Bankdrücken

  • Set 1: 15 x 44.09 lbs
  • Set 2: 15 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 8 x 110.23 lbs
  • Set 5: 8 x 132.28 lbs
  • Set 6: 2 x 154.32 lbs

Total: 4960.4 lbs

6. Alternativ Bizepscurls

  • Set 1: 12 x 22.05 lbs
  • Set 2: 10 x 27.56 lbs
  • Set 3: 7 x 27.56 lbs
  • Set 4: 7 x 27.56 lbs
  • Set 5: 6 x 22.05 lbs

Total: 1058.22 lbs