Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableJune 6th, 2025
  • schedule1 h
  • equalizer46 sets,  455 reps
  • fitness_centerNaN lbs

1. GKP Bankdrücken

  • 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 176.37 lbs
  • Set 5: 3 x 220.46 lbs

Total: 4982.45 lbs

2. Butterfly

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 77.16 lbs
  • Set 3: 12 x 99.21 lbs
  • Set 4: 7 x 121.25 lbs

Total: 3626.6 lbs

3. GKP Langhantel schulterdrücken

  • Set 1: 12 x 44.09 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 8 x 88.18 lbs
  • Set 4: 5 x 110.23 lbs

Total: 2447.13 lbs

4. Hammercurls Hanteln

  • Set 1: 6 x 27.56 lbs
  • Set 2: 6 x 33.07 lbs
  • Set 3: 6 x 38.58 lbs
  • Set 4: 6 x NaN lbs

Total: NaN lbs

5. 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: 12 x 66.14 lbs
  • Set 5: 8 x 77.16 lbs

Total: 2998.29 lbs

6. Latzug zur Brust / breiter Griff

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 8 x 132.28 lbs
  • Set 6: 4 x 154.32 lbs

Total: 5379.28 lbs

7. Latzug zur Brust / Seilzug eng

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 10 x 132.28 lbs
  • Set 6: 8 x 154.32 lbs

Total: 6261.13 lbs

8. Langhantel rudern stehend

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 12 x 110.23 lbs

Total: 3703.77 lbs

9. Schrägbankdrücken Multipresse

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 9 x 88.18 lbs
  • Set 4: 4 x 132.28 lbs
  • Set 5: 5 x 110.23 lbs

Total: 2403.04 lbs

10. Iso-Lateral low row

  • Set 1: 12 x 7.94 lbs
  • Set 2: 12 x 29.98 lbs
  • Set 3: 12 x 29.98 lbs

Total: 814.83 lbs