Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

August 6th, 2024
1 h
49 sets, 487 reps
39924.39 lbs

1. GKP Langhantel schulterdrücken

Set 1: 10 x 88.18 lbs
Set 2: 8 x 88.18 lbs
Set 3: 5 x 110.23 lbs
Set 4: 4 x 110.23 lbs

Total: 2579.41 lbs

2. GKP Schrägbankdrücken

Set 1: 10 x 44.09 lbs
Set 2: 10 x 66.14 lbs
Set 3: 10 x 88.18 lbs
Set 4: 10 x 110.23 lbs
Set 5: 10 x 132.28 lbs
Set 6: 6 x 154.32 lbs

Total: 5335.19 lbs

3. Trizeps pushdown Strick

Set 1: 12 x 33.07 lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 55.12 lbs
Set 4: 10 x 66.14 lbs

Total: 2248.72 lbs

4. Latziehen am seilzug

Set 1: 10 x 66.14 lbs
Set 2: 10 x 88.18 lbs
Set 3: 10 x 110.23 lbs
Set 4: 8 x 132.28 lbs

Total: 3703.77 lbs

5. Latzug zur Brust / breiter Griff

Set 1: 10 x 66.14 lbs
Set 2: 10 x 88.18 lbs
Set 3: 10 x 110.23 lbs
Set 4: 10 x 132.28 lbs
Set 5: 4 x 154.32 lbs

Total: 4585.62 lbs

6. Crunch Maschine

Set 1: 15 x 66.14 lbs
Set 2: 15 x 88.18 lbs
Set 3: 12 x 110.23 lbs
Set 4: 12 x 121.25 lbs
Set 5: 12 x 132.28 lbs
Set 6: 9 x 154.32 lbs

Total: 8068.92 lbs

7. Bizepscurl am seilzug mit Strick

Set 1: 12 x 33.07 lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 55.12 lbs
Set 4: 12 x 66.14 lbs
Set 5: 12 x 66.14 lbs
Set 6: 9 x 77.16 lbs

Total: 3869.11 lbs

8. Iso-Lateral low row

Set 1: 10 x 29.98 lbs
Set 2: 10 x 29.98 lbs
Set 3: 10 x 29.98 lbs
Set 4: 10 x 41.01 lbs
Set 5: 10 x 41.01 lbs

Total: 1719.61 lbs

9. Beinpresse Maschine

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

Total: 4850.17 lbs

10. Hammer Strength Iso-Lateral Bench Press

Set 1: 10 x 18.08 lbs
Set 2: 10 x 62.17 lbs
Set 3: 10 x 84.22 lbs
Set 4: 8 x 106.26 lbs
Set 5: 4 x 117.29 lbs

Total: 2963.89 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined