Deutschexpand_more

3er-Split Trainingsplan B (Fortgeschrittene)

nach stevoo

Einstellungen

List View

Zusammenfassung

  • event_availableJune 7th, 2022
  • schedule1 h
  • equalizer31 sets,  315 reps
  • fitness_center49617.24 lbs

1. Beinstrecker

  • Set 1: 20 x 176.37 lbs
  • Set 2: 15 x 187.39 lbs
  • Set 3: 12 x 198.42 lbs

Total: 8719.28 lbs

2. Kniebeugen Langhantel

  • Set 1: 10 x 132.28 lbs
  • Set 2: 8 x 154.32 lbs
  • Set 3: 6 x 176.37 lbs
  • Set 4: 4 x 198.42 lbs

Total: 4409.25 lbs

3. Beinpresse

  • Set 1: 10 x 374.79 lbs
  • Set 2: 8 x 396.83 lbs
  • Set 3: 8 x 418.88 lbs
  • Set 4: 6 x 440.92 lbs

Total: 12919.09 lbs

4. Beinbeuger liegend

  • Set 1: 15 x 88.18 lbs
  • Set 2: 12 x 99.21 lbs
  • Set 3: 10 x 110.23 lbs
  • Set 4: 8 x 121.25 lbs

Total: 4585.62 lbs

5. Wadenheben stehend

  • Set 1: 15 x 209.44 lbs
  • Set 2: 12 x 220.46 lbs
  • Set 3: 10 x 231.49 lbs

Total: 8101.99 lbs

6. Wadenheben sitzend

  • Set 1: 15 x 121.25 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 10 x 143.3 lbs

Total: 4839.15 lbs

7. 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

8. Trizepsdrücken einarmig mit Kurzhantel

  • Set 1: 12 x 17.64 lbs
  • Set 2: 10 x 19.84 lbs
  • Set 3: 5 x 22.05 lbs
  • Set 4: 8 x 27.56 lbs

Total: 740.75 lbs

9. Trizeps Drücken am Kabelzug reverse

  • Set 1: 10 x 121.25 lbs
  • Set 2: 8 x 132.28 lbs
  • Set 3: 6 x 154.32 lbs

Total: 3196.7 lbs