Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

August 23rd, 2024
1 h
54 sets, 522 reps
41172.65 lbs

1. GKP Langhantel schulterdrücken

Set 1: 10 x 44.09 lbs
Set 2: 10 x 66.14 lbs
Set 3: 10 x 88.18 lbs
Set 4: 6 x 110.23 lbs

Total: 2645.55 lbs

2. GKP Schrägbankdrücken

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

Total: 4078.55 lbs

3. 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: 10 x 132.28 lbs
Set 5: 7 x 154.32 lbs

Total: 5048.59 lbs

4. Super incline press

Set 1: 12 x 33.07 lbs
Set 2: 12 x 55.12 lbs
Set 3: 12 x 77.16 lbs
Set 4: 5 x 99.21 lbs

Total: 2480.2 lbs

5. 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: 7 x 154.32 lbs

Total: 5048.59 lbs

6. Trizeps pushdown griff

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

Total: 3703.77 lbs

7. Bizepscurl am seilzug

Set 1: 12 x 44.09 lbs
Set 2: 12 x 55.12 lbs
Set 3: 12 x 66.14 lbs
Set 4: 12 x 77.16 lbs
Set 5: 10 x 88.18 lbs
Set 6: 10 x 99.21 lbs
Set 7: 8 x 110.23 lbs

Total: 5665.88 lbs

8. Iso-Lateral low row

Set 1: 10 x 7.94 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: 1719.61 lbs

9. Beinpresse Maschine

Set 1: 10 x 110.23 lbs
Set 2: 10 x 132.28 lbs
Set 3: 10 x 154.32 lbs
Set 4: 10 x 176.37 lbs

Total: 5732.02 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: 10 x 106.26 lbs
Set 6: 5 x 128.31 lbs
Set 7: 3 x 139.33 lbs

Total: 4168.06 lbs

11. Bizepscurl einarmig seilzug

Set 1: 10 x 22.05 lbs
Set 2: 10 x 33.07 lbs
Set 3: 10 x 33.07 lbs

Total: 881.85 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined