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3er-Split Trainingsplan A (Fortgeschrittene)

nach stevoo

Einstellungen

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Zusammenfassung

  • event_availableJuly 7th, 2022
  • schedule1 h
  • equalizer32 sets,  294 reps
  • fitness_center26185.41 lbs

1. Schrägbankdrücken

  • Set 1: 12 x 154.32 lbs
  • Set 2: 10 x 165.35 lbs
  • Set 3: 8 x 176.37 lbs
  • Set 4: 6 x 187.39 lbs

Total: 6040.67 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: 8 x 154.32 lbs

Total: 4651.75 lbs

3. Fliegende positiv Kurzhanteln

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

Total: 2028.25 lbs

4. Brust Dips

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

Total: 462.97 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: 6 x 82.67 lbs

Total: 1940.07 lbs

7. Hammercurls Kurzhantel sitzend

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

Total: 1631.42 lbs

8. Triceps Stirndrücken

  • Set 1: 12 x 60.63 lbs
  • Set 2: 10 x 71.65 lbs
  • Set 3: 7 x 82.67 lbs

Total: 2022.74 lbs

9. Trizepsdrücken einarmig mit Kurzhantel

  • Set 1: 12 x 44.09 lbs
  • Set 2: 10 x 55.12 lbs
  • Set 3: 7 x 66.14 lbs

Total: 1543.24 lbs

10. Trizeps Drücken am Kabelzug reverse

  • Set 1: 10 x 154.32 lbs
  • Set 2: 8 x 165.35 lbs
  • Set 3: 6 x 176.37 lbs

Total: 3924.23 lbs