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Ganzkörper Trainingsplan

nach joergiscr

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Zusammenfassung

  • event_availableFebruary 16th, 2024
  • schedule1 h
  • equalizer34 sets,  307 reps
  • fitness_center26808.21 lbs

1. GKP Kreuzheben

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 8 x 198.42 lbs
  • Set 5: 5 x 220.46 lbs

Total: 6569.78 lbs

2. Kreuzheben Trapezhantel

  • Set 1: 5 x 242.51 lbs

Total: 1212.54 lbs

3. GKP Kniebeugen

  • Set 1: 15 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 6 x 176.37 lbs
  • Set 5: 7 x 132.28 lbs

Total: 5026.54 lbs

4. GKP Langhantel schulterdrücken

  • Set 1: 15 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 8 x 77.16 lbs
  • Set 4: 5 x 88.18 lbs
  • Set 5: 3 x 99.21 lbs
  • Set 6: 4 x 77.16 lbs

Total: 3119.54 lbs

5. GKP Bankdrücken

  • Set 1: 15 x 44.09 lbs
  • Set 2: 15 x 88.18 lbs
  • Set 3: 10 x 110.23 lbs
  • Set 4: 7 x 132.28 lbs
  • Set 5: 3 x 154.32 lbs
  • Set 6: 5 x 132.28 lbs

Total: 5136.77 lbs

6. Latziehen am seilzug

  • Set 1: 15 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
  • Set 5: 5 x 132.28 lbs

Total: 4497.43 lbs

7. Alternativ Bizepscurls

  • Set 1: 12 x 22.05 lbs
  • Set 2: 9 x 27.56 lbs
  • Set 3: 6 x 33.07 lbs
  • Set 4: 5 x 33.07 lbs
  • Set 5: 7 x 27.56 lbs
  • Set 6: 8 x 22.05 lbs

Total: 1245.61 lbs