Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableMay 24th, 2025
  • schedule1 h
  • equalizer32 sets,  234 reps
  • fitness_center22961.14 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: 4 x 220.46 lbs
  • Set 6: 5 x 198.42 lbs

Total: 6194.99 lbs

2. GKP Kreuzheben

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

Total: 6591.82 lbs

3. GKP Langhantel schulterdrücken

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

Total: 2821.92 lbs

4. Langhantel rudern stehend Maschine

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

Total: 2094.39 lbs

5. GKP Kniebeugen

  • Set 1: 12 x 44.09 lbs
  • Set 2: 8 x 132.28 lbs
  • Set 3: 8 x 176.37 lbs
  • Set 4: 5 x 220.46 lbs

Total: 4100.6 lbs

6. 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 44.09 lbs
  • Set 5: 6 x 49.6 lbs

Total: 1157.43 lbs