Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

October 9th, 2024
1 h
55 sets, 568 reps
48036.08 lbs

1. GKP Kreuzheben

Set 1: 10 x 44.09 lbs
Set 2: 10 x 132.28 lbs
Set 3: 5 x 176.37 lbs
Set 4: 5 x 220.46 lbs
Set 5: 3 x 264.55 lbs
Set 6: 3 x 286.6 lbs
Set 7: 3 x 308.65 lbs
Set 8: 1 x 330.69 lbs

Total: 6657.96 lbs

2. GKP Langhantel schulterdrücken

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

Total: 2623.5 lbs

3. GKP Schrägbankdrücken

Set 1: 12 x 44.09 lbs
Set 2: 15 x 88.18 lbs
Set 3: 12 x 110.23 lbs
Set 4: 7 x 132.28 lbs

Total: 4100.6 lbs

4. Latzug zur Brust / breiter Griff

Set 1: 15 x 55.12 lbs
Set 2: 12 x 77.16 lbs
Set 3: 12 x 99.21 lbs
Set 4: 9 x 121.25 lbs

Total: 4034.46 lbs

5. Crunch Maschine

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

Total: 7804.36 lbs

6. Trizeps pushdown griff

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

Total: 3791.95 lbs

7. Bizepscurl am seilzug

Set 1: 12 x 44.09 lbs
Set 2: 12 x 55.12 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
Set 7: 5 x 99.21 lbs
Set 8: 3 x 110.23 lbs

Total: 4883.24 lbs

8. Hammer Strength Iso-Lateral Bench Press

Set 1: 12 x 18.08 lbs
Set 2: 12 x 40.12 lbs
Set 3: 12 x 62.17 lbs
Set 4: 12 x 84.22 lbs
Set 5: 7 x 106.26 lbs
Set 6: 4 x 128.31 lbs

Total: 3712.14 lbs

9. Latzug zur Brust / Seilzug eng

Set 1: 15 x 77.16 lbs
Set 2: 12 x 99.21 lbs
Set 3: 12 x 121.25 lbs
Set 4: 10 x 143.3 lbs

Total: 5235.98 lbs

10. Butterfly

Set 1: 15 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

Total: 3604.56 lbs

11. Schultern Seitheben Maschine

Set 1: 12 x 33.07 lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 55.12 lbs

Total: 1587.33 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined