Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

August 18th, 2024
1 h
47 sets, 446 reps
36628.92 lbs

1. GKP Langhantel schulterdrücken

Set 1: 10 x 44.09 lbs
Set 2: 10 x 88.18 lbs
Set 3: 4 x 110.23 lbs
Set 4: 2 x 132.28 lbs

Total: 2028.25 lbs

2. GKP Schrägbankdrücken

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

Total: 4673.8 lbs

3. GKP Kniebeugen

Set 1: 10 x 44.09 lbs
Set 2: 10 x 132.28 lbs
Set 3: 7 x 176.37 lbs
Set 4: 4 x 220.46 lbs

Total: 3880.14 lbs

4. Trizeps pushdown Strick

Set 1: 12 x 33.07 lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 55.12 lbs
Set 4: 10 x 66.14 lbs

Total: 2248.72 lbs

5. Latziehen am seilzug

Set 1: 10 x 66.14 lbs
Set 2: 10 x 88.18 lbs
Set 3: 10 x 110.23 lbs
Set 4: 8 x 132.28 lbs
Set 5: 4 x 154.32 lbs

Total: 4321.06 lbs

6. Latzug zur Brust / breiter Griff

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

Total: 4585.62 lbs

7. Bizepscurl am seilzug mit Strick

Set 1: 12 x 33.07 lbs
Set 2: 12 x 44.09 lbs
Set 3: 10 x 55.12 lbs
Set 4: 12 x 66.14 lbs
Set 5: 12 x 77.16 lbs
Set 6: 8 x 88.18 lbs

Total: 3902.18 lbs

8. Iso-Lateral low row

Set 1: 10 x 29.98 lbs
Set 2: 10 x 29.98 lbs
Set 3: 10 x 29.98 lbs
Set 4: 10 x 52.03 lbs
Set 5: 10 x 52.03 lbs

Total: 1940.07 lbs

9. Beinpresse Maschine

Set 1: 10 x 110.23 lbs
Set 2: 7 x 132.28 lbs

Total: 2028.25 lbs

10. Hammer Strength Iso-Lateral Bench Press

Set 1: 10 x 18.08 lbs
Set 2: 10 x 40.12 lbs
Set 3: 10 x 62.17 lbs
Set 4: 10 x 84.22 lbs
Set 5: 8 x 106.26 lbs
Set 6: 5 x 128.31 lbs
Set 7: 25 x 139.33 lbs

Total: 7020.84 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined