Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableAugust 18th, 2024
  • schedule1 h
  • equalizer47 sets,  446 reps
  • fitness_center16614.6 lbs

1. GKP Langhantel schulterdrücken

  • Set 1: 10 x 9.07 lbs
  • Set 2: 10 x 18.14 lbs
  • Set 3: 4 x 22.68 lbs
  • Set 4: 2 x 27.22 lbs

Total: 417.3 lbs

2. GKP Schrägbankdrücken

  • Set 1: 10 x 9.07 lbs
  • Set 2: 10 x 18.14 lbs
  • Set 3: 10 x 22.68 lbs
  • Set 4: 10 x 27.22 lbs
  • Set 5: 6 x 31.75 lbs

Total: 961.62 lbs

3. GKP Kniebeugen

  • Set 1: 10 x 9.07 lbs
  • Set 2: 10 x 27.22 lbs
  • Set 3: 7 x 36.29 lbs
  • Set 4: 4 x 45.36 lbs

Total: 798.32 lbs

4. Trizeps pushdown Strick

  • Set 1: 12 x 6.8 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 12 x 11.34 lbs
  • Set 4: 10 x 13.61 lbs

Total: 462.66 lbs

5. Latziehen am seilzug

  • Set 1: 10 x 13.61 lbs
  • Set 2: 10 x 18.14 lbs
  • Set 3: 10 x 22.68 lbs
  • Set 4: 8 x 27.22 lbs
  • Set 5: 4 x 31.75 lbs

Total: 889.04 lbs

6. Latzug zur Brust / breiter Griff

  • Set 1: 10 x 13.61 lbs
  • Set 2: 10 x 18.14 lbs
  • Set 3: 10 x 22.68 lbs
  • Set 4: 10 x 27.22 lbs
  • Set 5: 4 x 31.75 lbs

Total: 943.47 lbs

7. Bizepscurl am seilzug mit Strick

  • Set 1: 12 x 6.8 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 10 x 11.34 lbs
  • Set 4: 12 x 13.61 lbs
  • Set 5: 12 x 15.88 lbs
  • Set 6: 8 x 18.14 lbs

Total: 802.86 lbs

8. Iso-Lateral low row

  • Set 1: 10 x 6.17 lbs
  • Set 2: 10 x 6.17 lbs
  • Set 3: 10 x 6.17 lbs
  • Set 4: 10 x 10.7 lbs
  • Set 5: 10 x 10.7 lbs

Total: 399.16 lbs

9. Beinpresse Maschine

  • Set 1: 10 x 22.68 lbs
  • Set 2: 7 x 27.22 lbs

Total: 417.3 lbs

10. Hammer Strength Iso-Lateral Bench Press

  • Set 1: 10 x 3.72 lbs
  • Set 2: 10 x 8.26 lbs
  • Set 3: 10 x 12.79 lbs
  • Set 4: 10 x 17.33 lbs
  • Set 5: 8 x 21.86 lbs
  • Set 6: 5 x 26.4 lbs
  • Set 7: 25 x 28.67 lbs

Total: 1444.51 lbs