3er-Split Trainingsplan A (Fortgeschrittene)

by stevoo

Settings

lbskgs

Summary

June 14th, 2022
1 h
32 sets, 289 reps
11387.5 lbs

1. Schrägbankdrücken

Set 1: 12 x 29.48 lbs
Set 2: 10 x 31.75 lbs
Set 3: 8 x 36.29 lbs
Set 4: 6 x 38.56 lbs

Total: 1192.95 lbs

2. Flachbankdrücken Kurzhantel

Set 1: 10 x 24.95 lbs
Set 2: 8 x 27.22 lbs
Set 3: 8 x 29.48 lbs
Set 4: 5 x 31.75 lbs

Total: 861.83 lbs

3. Fliegende positiv Kurzhanteln

Set 1: 12 x 13.61 lbs
Set 2: 10 x 15.88 lbs
Set 3: 6 x 18.14 lbs

Total: 430.91 lbs

4. Brust Dips

Set 1: 10 x 0 lbs
Set 2: 9 x 0 lbs
Set 3: 10 x 0 lbs

Total: 0 lbs

5. Langhantel Bizeps-Curls

Set 1: 12 x 11.34 lbs
Set 2: 10 x 13.61 lbs
Set 3: 8 x 15.88 lbs

Total: 399.16 lbs

6. Scottbankcurls Langhantel

Set 1: 12 x 12.47 lbs
Set 2: 10 x 14.74 lbs
Set 3: 7 x 17.01 lbs

Total: 416.17 lbs

7. Hammercurls Kurzhantel sitzend

Set 1: 10 x 11.34 lbs
Set 2: 10 x 13.61 lbs
Set 3: 6 x 15.88 lbs

Total: 344.73 lbs

8. Triceps Stirndrücken

Set 1: 12 x 14.74 lbs
Set 2: 6 x 17.01 lbs
Set 3: 8 x 17.01 lbs

Total: 415.04 lbs

9. Trizepsdrücken einarmig mit Kurzhantel

Set 1: 12 x 9.07 lbs
Set 2: 10 x 11.34 lbs
Set 3: 7 x 13.61 lbs

Total: 317.51 lbs

10. Trizeps Drücken am Kabelzug reverse

Set 1: 10 x 29.48 lbs
Set 2: 8 x 31.75 lbs
Set 3: 7 x 34.02 lbs

Total: 786.98 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined