Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

October 19th, 2024
1 h
55 sets, 587 reps
45958.45 lbs

1. GKP Langhantel schulterdrücken

Set 1: 15 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: 2866.01 lbs

2. GKP Schrägbankdrücken

Set 1: 12 x 44.09 lbs
Set 2: 12 x 88.18 lbs
Set 3: 10 x 132.28 lbs
Set 4: 8 x 154.32 lbs
Set 5: 4 x 176.37 lbs

Total: 4850.17 lbs

3. Latzug zur Brust / breiter Griff

Set 1: 12 x 66.14 lbs
Set 2: 12 x 88.18 lbs
Set 3: 12 x 110.23 lbs
Set 4: 10 x 132.28 lbs
Set 5: 5 x 154.32 lbs

Total: 5269.05 lbs

4. Crunch Maschine

Set 1: 15 x 66.14 lbs
Set 2: 15 x 88.18 lbs
Set 3: 12 x 110.23 lbs
Set 4: 12 x 132.28 lbs
Set 5: 10 x 154.32 lbs

Total: 6768.19 lbs

5. Trizeps pushdown griff

Set 1: 12 x 30.86 lbs
Set 2: 12 x 39.68 lbs
Set 3: 12 x 50.71 lbs
Set 4: 12 x 66.14 lbs
Set 5: 12 x 79.37 lbs
Set 6: 12 x 94.8 lbs

Total: 4338.7 lbs

6. Bizepscurl am seilzug

Set 1: 12 x 30.86 lbs
Set 2: 12 x 39.68 lbs
Set 3: 12 x 50.71 lbs
Set 4: 10 x 66.14 lbs
Set 5: 10 x 79.37 lbs
Set 6: 8 x 94.8 lbs

Total: 3668.49 lbs

7. Hammer Strength Iso-Lateral Bench Press

Set 1: 12 x 18.08 lbs
Set 2: 12 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: 5 x 139.33 lbs
Set 8: 3 x 150.36 lbs

Total: 5014.19 lbs

8. Butterfly verkehrt

Set 1: 12 x 44.09 lbs
Set 2: 12 x 55.12 lbs
Set 3: 12 x 66.14 lbs
Set 4: 10 x 77.16 lbs

Total: 2755.78 lbs

9. Latzug zur Brust / Seilzug eng

Set 1: 12 x 66.14 lbs
Set 2: 12 x 88.18 lbs
Set 3: 10 x 110.23 lbs
Set 4: 8 x 132.28 lbs

Total: 4012.41 lbs

10. Butterfly

Set 1: 12 x 55.12 lbs
Set 2: 12 x 66.14 lbs
Set 3: 12 x 77.16 lbs
Set 4: 12 x 88.18 lbs
Set 5: 10 x 99.21 lbs

Total: 4431.29 lbs

11. Schultern Seitheben Maschine

Set 1: 12 x 44.09 lbs
Set 2: 12 x 55.12 lbs
Set 3: 12 x 66.14 lbs

Total: 1984.16 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined