3er-Split Trainingsplan A (Fortgeschrittene)

nach stevoo

Einstellungen

lbskgs

Zusammenfassung

June 22nd, 2022
1 h
32 sets, 290 reps
25011.44 lbs

1. Schrägbankdrücken

Set 1: 12 x 143.3 lbs
Set 2: 10 x 154.32 lbs
Set 3: 8 x 165.35 lbs
Set 4: 6 x 176.37 lbs

Total: 5643.83 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: 10 x 77.16 lbs
Set 3: 7 x 88.18 lbs

Total: 2182.58 lbs

4. Brust Dips

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 8 x 16.53 lbs

Total: 132.28 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 60.63 lbs
Set 2: 10 x 71.65 lbs
Set 3: 4 x 82.67 lbs

Total: 1774.72 lbs

7. Hammercurls Kurzhantel sitzend

Set 1: 10 x 55.12 lbs
Set 2: 9 x 66.14 lbs
Set 3: 8 x 66.14 lbs

Total: 1675.51 lbs

8. Triceps Stirndrücken

Set 1: 12 x 60.63 lbs
Set 2: 10 x 71.65 lbs
Set 3: 8 x 82.67 lbs

Total: 2105.41 lbs

9. Trizepsdrücken einarmig mit Kurzhantel

Set 1: 12 x 44.09 lbs
Set 2: 10 x 55.12 lbs
Set 3: 8 x 66.14 lbs

Total: 1609.37 lbs

10. Trizeps Drücken am Kabelzug reverse

Set 1: 10 x 154.32 lbs
Set 2: 7 x 165.35 lbs
Set 3: 6 x 176.37 lbs

Total: 3758.88 lbs

Name

Set	Wdh.	Gewicht	Voriges
#1			- xNaN undefined