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2er-Split Trainingsplan A (Einsteiger)

nach stevoo

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Zusammenfassung

  • event_availableOctober 30th, 2020
  • schedule1 h
  • equalizer24 sets,  300 reps
  • fitness_center20935.1 lbs

1. Bankdrücken Langhantel

  • Set 1: 15 x 154.32 lbs
  • Set 2: 12 x 154.32 lbs
  • Set 3: 10 x 154.32 lbs

Total: 5709.97 lbs

2. Schrägbankdrücken Multipresse

  • Set 1: 12 x 132.28 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 8 x 132.28 lbs

Total: 3968.32 lbs

3. Butterfly Maschine

  • Set 1: 15 x 93.7 lbs
  • Set 2: 11 x 93.7 lbs

Total: 2436.11 lbs

4. Schulterdrücken an der Maschine

  • Set 1: 12 x 77.16 lbs
  • Set 2: 10 x 77.16 lbs

Total: 1697.56 lbs

5. Seitheben Kurzhantel

  • Set 1: 12 x 17.64 lbs
  • Set 2: 10 x 17.64 lbs

Total: 388.01 lbs

6. Triceps Stirndrücken

  • Set 1: 12 x 71.65 lbs
  • Set 2: 10 x 71.65 lbs
  • Set 3: 8 x 71.65 lbs

Total: 2149.51 lbs

7. Trizeps Drücken am Kabelzug

  • Set 1: 10 x 170.86 lbs
  • Set 2: 10 x 159.84 lbs
  • Set 3: 8 x 159.84 lbs

Total: 4585.62 lbs

8. Situps

  • Set 1: 20 x 0 lbs
  • Set 2: 20 x 0 lbs
  • Set 3: 20 x 0 lbs

Total: 0 lbs

9. Beinheben

  • Set 1: 15 x 0 lbs
  • Set 2: 15 x 0 lbs
  • Set 3: 15 x 0 lbs

Total: 0 lbs