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3er-Split Trainingsplan C (Einsteiger)

nach stevoo

Einstellungen

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Zusammenfassung

  • event_availableDecember 2nd, 2021
  • schedule1 h
  • equalizer18 sets,  189 reps
  • fitness_center30638.74 lbs

1. Beinstrecker

  • Set 1: 12 x 165.35 lbs
  • Set 2: 10 x 187.39 lbs
  • Set 3: 8 x 209.44 lbs

Total: 5533.6 lbs

2. Beinpresse

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

Total: 9435.78 lbs

3. Beinbeuger sitzend

  • Set 1: 10 x 165.35 lbs
  • Set 2: 8 x 187.39 lbs
  • Set 3: 8 x 209.44 lbs

Total: 4828.12 lbs

4. Wadenheben sitzend

  • Set 1: 20 x 121.25 lbs
  • Set 2: 20 x 121.25 lbs
  • Set 3: 20 x 121.25 lbs

Total: 7275.25 lbs

5. Langhantel Bizeps-Curls

  • Set 1: 10 x 66.14 lbs
  • Set 2: 8 x 77.16 lbs
  • Set 3: 6 x 88.18 lbs

Total: 1807.79 lbs

6. Scottbankcurls Langhantel

  • Set 1: 10 x 60.63 lbs
  • Set 2: 8 x 71.65 lbs
  • Set 3: 7 x 82.67 lbs

Total: 1758.19 lbs