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3er-Split Trainingsplan B (Einsteiger)

nach stevoo

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Zusammenfassung

  • event_availableSeptember 26th, 2021
  • schedule1 h
  • equalizer18 sets,  167 reps
  • fitness_center14994.74 lbs

1. Enges Latziehen

  • Set 1: 10 x 176.37 lbs
  • Set 2: 8 x 198.42 lbs
  • Set 3: 6 x 220.46 lbs

Total: 4673.8 lbs

2. Langhantel Rudern

  • Set 1: 10 x 110.23 lbs
  • Set 2: 8 x 132.28 lbs
  • Set 3: 6 x 154.32 lbs

Total: 3086.47 lbs

3. Hyperextensions

  • Set 1: 10 x 22.05 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 10 x 22.05 lbs

Total: 661.39 lbs

4. Seitheben Kurzhantel vorgebeugt

  • Set 1: 15 x 13.23 lbs
  • Set 2: 12 x 15.43 lbs
  • Set 3: 10 x 17.64 lbs

Total: 559.97 lbs

5. French-Press

  • Set 1: 10 x 60.63 lbs
  • Set 2: 8 x 71.65 lbs
  • Set 3: 5 x 82.67 lbs

Total: 1592.84 lbs

6. Trizeps Drücken am Kabelzug

  • Set 1: 12 x 143.3 lbs
  • Set 2: 10 x 154.32 lbs
  • Set 3: 7 x 165.35 lbs

Total: 4420.27 lbs