Ganzkörper Trainingsplan

by joergiscr

Settings

lbskgs

Summary

September 20th, 2024
1 h
48 sets, 479 reps
36226.36 lbs

1. GKP Langhantel schulterdrücken

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

Total: 2535.32 lbs

2. 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: 10 x 132.28 lbs
Set 5: 10 x 132.28 lbs

Total: 5291.09 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
Set 5: 8 x 77.16 lbs
Set 6: 8 x 88.18 lbs

Total: 3571.49 lbs

4. Latzug zur Brust / breiter Griff

Set 1: 10 x 77.16 lbs
Set 2: 10 x 99.21 lbs
Set 3: 10 x 121.25 lbs
Set 4: 10 x 143.3 lbs

Total: 4409.25 lbs

5. Bizepscurl am seilzug mit Strick

Set 1: 10 x 44.09 lbs
Set 2: 10 x 55.12 lbs
Set 3: 10 x 66.14 lbs
Set 4: 10 x 77.16 lbs
Set 5: 10 x 88.18 lbs

Total: 3306.93 lbs

6. Iso-Lateral low row

Set 1: 10 x 7.94 lbs
Set 2: 10 x 29.98 lbs
Set 3: 10 x 29.98 lbs
Set 4: 10 x 52.03 lbs
Set 5: 10 x 52.03 lbs

Total: 1719.61 lbs

7. Hammer Strength Iso-Lateral Bench Press

Set 1: 10 x 18.08 lbs
Set 2: 10 x 40.12 lbs
Set 3: 10 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: 5 x 128.31 lbs

Total: 4391.61 lbs

8. Butterfly verkehrt

Set 1: 12 x 44.09 lbs
Set 2: 12 x 55.12 lbs
Set 3: 10 x 66.14 lbs
Set 4: 10 x 77.16 lbs

Total: 2623.5 lbs

9. Latzug zur Brust / Seilzug eng

Set 1: 10 x 77.16 lbs
Set 2: 10 x 99.21 lbs
Set 3: 10 x 121.25 lbs
Set 4: 10 x 143.3 lbs

Total: 4409.25 lbs

10. Butterfly

Set 1: 12 x 66.14 lbs
Set 2: 12 x 77.16 lbs
Set 3: 12 x 88.18 lbs
Set 4: 12 x 99.21 lbs

Total: 3968.32 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined