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Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableNovember 17th, 2019
  • schedule1 h
  • equalizer36 sets,  232 reps
  • fitness_center13996 lbs

1. GKP Kreuzheben

  • Set 1: 10 x 9.07 lbs
  • Set 2: 10 x 18.14 lbs
  • Set 3: 10 x 27.22 lbs
  • Set 4: 6 x 45.36 lbs
  • Set 5: 6 x 49.9 lbs
  • Set 6: 6 x 54.43 lbs
  • Set 7: 6 x 58.97 lbs

Total: 1796.23 lbs

2. GKP Langhantel schulterdrücken

  • Set 1: 8 x 9.07 lbs
  • Set 2: 6 x 18.14 lbs
  • Set 3: 6 x 20.41 lbs
  • Set 4: 6 x 24.95 lbs
  • Set 5: 3 x 27.22 lbs
  • Set 6: 3 x 22.68 lbs

Total: 603.28 lbs

3. GKP Kniebeugen

  • Set 1: 8 x 22.68 lbs
  • Set 2: 8 x 36.29 lbs
  • Set 3: 8 x 40.82 lbs
  • Set 4: 8 x 40.82 lbs
  • Set 5: 4 x 45.36 lbs
  • Set 6: 4 x 36.29 lbs

Total: 1451.5 lbs

4. GKP Schrägbankdrücken

  • Set 1: 8 x 22.68 lbs
  • Set 2: 8 x 31.75 lbs
  • Set 3: 8 x 31.75 lbs
  • Set 4: 8 x 31.75 lbs
  • Set 5: 6 x 34.02 lbs
  • Set 6: 2 x 34.02 lbs

Total: 1215.63 lbs

5. GKP Klimmzüge breit

  • Set 1: 8 x 38.1 lbs
  • Set 2: 8 x 38.1 lbs
  • Set 3: 5 x 38.1 lbs
  • Set 4: 3 x 38.1 lbs

Total: 914.44 lbs

6. Bizeps Curls Kurzhanteln

  • Set 1: 5 x 5.44 lbs
  • Set 2: 5 x 6.35 lbs
  • Set 3: 5 x 7.26 lbs
  • Set 4: 5 x 8.16 lbs

Total: 136.08 lbs

7. Bizepscurl langhantel

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

Total: 231.33 lbs