Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableNovember 11th, 2019
  • schedule1 h
  • equalizer33 sets,  265 reps
  • fitness_center30529.61 lbs

1. GKP Schrägbankdrücken

  • Set 1: 15 x 44.09 lbs
  • Set 2: 13 x 88.18 lbs
  • Set 3: 10 x 110.23 lbs
  • Set 4: 6 x 154.32 lbs
  • Set 5: 6 x 154.32 lbs
  • Set 6: 6 x 154.32 lbs
  • Set 7: 5 x 165.35 lbs

Total: 6514.66 lbs

2. GKP Klimmzüge breit

  • Set 1: 6 x 185.19 lbs
  • Set 2: 6 x 185.19 lbs
  • Set 3: 5 x 185.19 lbs
  • Set 4: 3 x 185.19 lbs

Total: 3703.77 lbs

3. GKP Kniebeugen

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

Total: 5820.2 lbs

4. GKP Langhantel schulterdrücken

  • Set 1: 8 x 88.18 lbs
  • Set 2: 8 x 88.18 lbs
  • Set 3: 8 x 88.18 lbs
  • Set 4: 7 x 99.21 lbs

Total: 2810.89 lbs

5. GKP Kreuzheben

  • Set 1: 10 x 132.28 lbs
  • Set 2: 8 x 176.37 lbs
  • Set 3: 8 x 220.46 lbs
  • Set 4: 8 x 220.46 lbs
  • Set 5: 8 x 220.46 lbs

Total: 8024.83 lbs

6. Rudern Maschine

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 77.16 lbs
  • Set 3: 12 x 88.18 lbs

Total: 2777.82 lbs

7. Bizepscurl Hantel

  • Set 1: 10 x 22.05 lbs
  • Set 2: 8 x 35.27 lbs
  • Set 3: 5 x 39.68 lbs
  • Set 4: 4 x 44.09 lbs

Total: 877.44 lbs