Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableNovember 17th, 2019
  • schedule1 h
  • equalizer36 sets,  232 reps
  • fitness_center30855.9 lbs

1. GKP Kreuzheben

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 6 x 220.46 lbs
  • Set 5: 6 x 242.51 lbs
  • Set 6: 6 x 264.55 lbs
  • Set 7: 6 x 286.6 lbs

Total: 8730.31 lbs

2. GKP Langhantel schulterdrücken

  • Set 1: 8 x 44.09 lbs
  • Set 2: 6 x 88.18 lbs
  • Set 3: 6 x 99.21 lbs
  • Set 4: 6 x 121.25 lbs
  • Set 5: 3 x 132.28 lbs
  • Set 6: 3 x 110.23 lbs

Total: 2932.15 lbs

3. GKP Kniebeugen

  • Set 1: 8 x 110.23 lbs
  • Set 2: 8 x 176.37 lbs
  • Set 3: 8 x 198.42 lbs
  • Set 4: 8 x 198.42 lbs
  • Set 5: 4 x 220.46 lbs
  • Set 6: 4 x 176.37 lbs

Total: 7054.79 lbs

4. GKP Schrägbankdrücken

  • Set 1: 8 x 110.23 lbs
  • Set 2: 8 x 154.32 lbs
  • Set 3: 8 x 154.32 lbs
  • Set 4: 8 x 154.32 lbs
  • Set 5: 6 x 165.35 lbs
  • Set 6: 2 x 165.35 lbs

Total: 5908.39 lbs

5. GKP Klimmzüge breit

  • Set 1: 8 x 185.19 lbs
  • Set 2: 8 x 185.19 lbs
  • Set 3: 5 x 185.19 lbs
  • Set 4: 3 x 185.19 lbs

Total: 4444.52 lbs

6. Bizeps Curls Kurzhanteln

  • Set 1: 5 x 26.46 lbs
  • Set 2: 5 x 30.86 lbs
  • Set 3: 5 x 35.27 lbs
  • Set 4: 5 x 39.68 lbs

Total: 661.39 lbs

7. Bizepscurl langhantel

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 55.12 lbs
  • Set 3: 2 x 66.14 lbs

Total: 1124.36 lbs