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3er-Split Trainingsplan A (Fortgeschrittene)

nach stevoo

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Zusammenfassung

  • event_availableJune 11th, 2022
  • schedule1 h
  • equalizer32 sets,  285 reps
  • fitness_center23842.99 lbs

1. Schrägbankdrücken

  • Set 1: 12 x 132.28 lbs
  • Set 2: 10 x 143.3 lbs
  • Set 3: 8 x 165.35 lbs
  • Set 4: 6 x 176.37 lbs

Total: 5401.33 lbs

2. Flachbankdrücken Kurzhantel

  • Set 1: 10 x 121.25 lbs
  • Set 2: 8 x 132.28 lbs
  • Set 3: 8 x 143.3 lbs
  • Set 4: 5 x 154.32 lbs

Total: 4188.78 lbs

3. Fliegende positiv Kurzhanteln

  • Set 1: 12 x 66.14 lbs
  • Set 2: 9 x 77.16 lbs
  • Set 3: 5 x 88.18 lbs

Total: 1929.04 lbs

4. Brust Dips

  • Set 1: 9 x 0 lbs
  • Set 2: 9 x 0 lbs
  • Set 3: 9 x 0 lbs

Total: 0 lbs

5. Langhantel Bizeps-Curls

  • Set 1: 12 x 55.12 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 8 x 77.16 lbs

Total: 1940.07 lbs

6. Scottbankcurls Langhantel

  • Set 1: 12 x 49.6 lbs
  • Set 2: 10 x 60.63 lbs
  • Set 3: 8 x 71.65 lbs

Total: 1774.72 lbs

7. Hammercurls Kurzhantel sitzend

  • Set 1: 10 x 55.12 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 6 x 77.16 lbs

Total: 1675.51 lbs

8. Triceps Stirndrücken

  • Set 1: 12 x 71.65 lbs
  • Set 2: 9 x 82.67 lbs
  • Set 3: 7 x 82.67 lbs

Total: 2182.58 lbs

9. Trizepsdrücken einarmig mit Kurzhantel

  • Set 1: 12 x 44.09 lbs
  • Set 2: 10 x 55.12 lbs
  • Set 3: 6 x 66.14 lbs

Total: 1477.1 lbs

10. Trizeps Drücken am Kabelzug reverse

  • Set 1: 10 x 121.25 lbs
  • Set 2: 8 x 154.32 lbs
  • Set 3: 5 x 165.35 lbs

Total: 3273.86 lbs