Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

October 29th, 2024
1 h
53 sets, 520 reps
49325.79 lbs

1. GKP Kreuzheben

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

Total: 7187.07 lbs

2. GKP Langhantel schulterdrücken

Set 1: 10 x 44.09 lbs
Set 2: 10 x 66.14 lbs
Set 3: 8 x 88.18 lbs
Set 4: 5 x 110.23 lbs
Set 5: 3 x 132.28 lbs

Total: 2755.78 lbs

3. GKP Schrägbankdrücken

Set 1: 10 x 44.09 lbs
Set 2: 10 x 88.18 lbs
Set 3: 10 x 132.28 lbs
Set 4: 5 x 176.37 lbs
Set 5: 6 x 154.32 lbs

Total: 4453.34 lbs

4. GKP Kniebeugen

Set 1: 10 x 110.23 lbs
Set 2: 8 x 176.37 lbs
Set 3: 6 x 220.46 lbs
Set 4: 3 x 264.55 lbs

Total: 4629.71 lbs

5. Trizeps pushdown Strick

Set 1: 12 x 30.86 lbs
Set 2: 12 x 39.68 lbs
Set 3: 12 x 50.71 lbs
Set 4: 12 x 66.14 lbs
Set 5: 8 x 79.37 lbs

Total: 2883.65 lbs

6. 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
Set 6: 10 x 176.37 lbs

Total: 9568.06 lbs

7. Bizepscurl am seilzug

Set 1: 12 x 30.86 lbs
Set 2: 12 x 39.68 lbs
Set 3: 12 x 50.71 lbs
Set 4: 12 x 66.14 lbs
Set 5: 12 x 79.37 lbs
Set 6: 8 x 94.8 lbs

Total: 3959.5 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: 10 x 84.22 lbs
Set 5: 10 x 106.26 lbs
Set 6: 5 x 128.31 lbs
Set 7: 3 x 139.33 lbs

Total: 4408.8 lbs

9. Latzug zur Brust / Seilzug eng

Set 1: 12 x 66.14 lbs
Set 2: 12 x 88.18 lbs
Set 3: 12 x 110.23 lbs
Set 4: 12 x 132.28 lbs
Set 5: 12 x 154.32 lbs
Set 6: 5 x 176.37 lbs

Total: 7495.72 lbs

10. Schultern Seitheben Maschine

Set 1: 12 x 44.09 lbs
Set 2: 12 x 55.12 lbs
Set 3: 12 x 66.14 lbs

Total: 1984.16 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined