Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

June 23rd, 2025
1 h
52 sets, 546 reps
48089.43 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

Total: 5202.91 lbs

2. Butterfly

Set 1: 12 x 66.14 lbs
Set 2: 12 x 66.14 lbs
Set 3: 12 x 88.18 lbs
Set 4: 12 x 110.23 lbs

Total: 3968.32 lbs

3. GKP Langhantel schulterdrücken

Set 1: 12 x 44.09 lbs
Set 2: 12 x 66.14 lbs
Set 3: 10 x 88.18 lbs
Set 4: 6 x 110.23 lbs

Total: 2866.01 lbs

4. Crunch Maschine

Set 1: 15 x 44.09 lbs
Set 2: 15 x 66.14 lbs
Set 3: 12 x 88.18 lbs
Set 4: 12 x 110.23 lbs
Set 5: 12 x 132.28 lbs
Set 6: 10 x 154.32 lbs

Total: 7165.02 lbs

5. 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
Set 6: 6 x 55.12 lbs

Total: 1488.12 lbs

6. Trizeps pushdown Strick

Set 1: 12 x 44.09 lbs
Set 2: 12 x 66.14 lbs
Set 3: 10 x 88.18 lbs

Total: 2204.62 lbs

7. Latzug zur Brust / breiter Griff

Set 1: 12 x 44.09 lbs
Set 2: 12 x 66.14 lbs
Set 3: 12 x 88.18 lbs
Set 4: 10 x 110.23 lbs
Set 5: 8 x 132.28 lbs

Total: 4541.52 lbs

8. Beinpresse Maschine

Set 1: 12 x 63.93 lbs
Set 2: 12 x 116.84 lbs
Set 3: 12 x 187.39 lbs
Set 4: 12 x 257.94 lbs

Total: 7513.35 lbs

9. Latzug zur Brust / Seilzug eng

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
Set 5: 10 x 132.28 lbs
Set 6: 7 x 154.32 lbs

Total: 6106.8 lbs

10. Langhantel rudern stehend

Set 1: 12 x 44.09 lbs
Set 2: 12 x 88.18 lbs
Set 3: 12 x 88.18 lbs
Set 4: 12 x 110.23 lbs

Total: 3968.32 lbs

11. Schrägbankdrücken Multipresse

Set 1: 12 x 0 lbs
Set 2: 12 x 44.09 lbs
Set 3: 10 x 88.18 lbs
Set 4: 10 x 88.18 lbs
Set 5: 7 x 110.23 lbs

Total: 3064.43 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined