Englishexpand_more

Ganzkörper Trainingsplan

by joergiscr

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Summary

  • event_availableMay 27th, 2024
  • schedule1 h
  • equalizer38 sets,  249 reps
  • fitness_center23854.02 lbs

1. GKP Kreuzheben

  • Set 1: 10 x 44.09 lbs
  • Set 2: 8 x 132.28 lbs
  • Set 3: 6 x 220.46 lbs
  • Set 4: 5 x 242.51 lbs
  • Set 5: 4 x 264.55 lbs

Total: 5092.68 lbs

2. GKP Bankdrücken

  • Set 1: 10 x 44.09 lbs
  • Set 2: 6 x 88.18 lbs
  • Set 3: 6 x 132.28 lbs
  • Set 4: 2 x 176.37 lbs
  • Set 5: 2 x 198.42 lbs
  • Set 6: 2 x 220.46 lbs
  • Set 7: 5 x 176.37 lbs

Total: 3836.04 lbs

3. GKP Schrägbankdrücken

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

Total: 3968.32 lbs

4. GKP Langhantel schulterdrücken

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

Total: 1851.88 lbs

5. 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

6. GKP Kniebeugen

  • Set 1: 10 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: 4012.41 lbs

7. Alternativ Bizepscurls

  • Set 1: 5 x 22.05 lbs
  • Set 2: 5 x 27.56 lbs
  • Set 3: 5 x 33.07 lbs
  • Set 4: 5 x 38.58 lbs
  • Set 5: 4 x 44.09 lbs

Total: 782.64 lbs

8. Hammercurls Hanteln

  • Set 1: 5 x 22.05 lbs
  • Set 2: 5 x 27.56 lbs
  • Set 3: 5 x 33.07 lbs
  • Set 4: 5 x 38.58 lbs

Total: 606.27 lbs