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3er-Split Trainingsplan A (Einsteiger)

nach stevoo

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Zusammenfassung

  • event_availableOctober 10th, 2021
  • schedule53 minutes
  • equalizer21 sets,  246 reps
  • fitness_center9475.47 lbs

1. Bankdrücken Langhantel

  • Set 1: 10 x 132.28 lbs
  • Set 2: 8 x 165.35 lbs
  • Set 3: 7 x 176.37 lbs

Total: 3880.14 lbs

2. Überzüge Kurzhantel

  • Set 1: 10 x 52.91 lbs
  • Set 2: 8 x 58.42 lbs
  • Set 3: 8 x 63.93 lbs

Total: 1507.96 lbs

3. Butterfly am Kabelzug

  • Set 1: 10 x 99.21 lbs
  • Set 2: 10 x 99.21 lbs
  • Set 3: 10 x 99.21 lbs

Total: 2976.24 lbs

4. Frontheben Freihantel

  • Set 1: 12 x 16.53 lbs
  • Set 2: 10 x 19.84 lbs
  • Set 3: 10 x 22.05 lbs

Total: 617.29 lbs

5. Seitheben Kurzhantel

  • Set 1: 11 x 17.64 lbs
  • Set 2: 9 x 17.64 lbs
  • Set 3: 8 x 17.64 lbs

Total: 493.84 lbs

6. Crunches

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

Total: 0 lbs

7. Beinheben

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

Total: 0 lbs