Deutschexpand_more

3er-Split Trainingsplan C (Fortgeschrittene)

nach stevoo

Einstellungen

List View

Zusammenfassung

  • event_availableJune 28th, 2022
  • schedule1 h
  • equalizer40 sets,  442 reps
  • fitness_center48173.21 lbs

1. Latzug

  • Set 1: 15 x 176.37 lbs
  • Set 2: 12 x 187.39 lbs
  • Set 3: 10 x 198.42 lbs
  • Set 4: 5 x 209.44 lbs

Total: 7925.62 lbs

2. Enges Latziehen

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

Total: 5247 lbs

3. Rudern am Kabelzug

  • Set 1: 10 x 132.28 lbs
  • Set 2: 7 x 143.3 lbs
  • Set 3: 6 x 154.32 lbs

Total: 3251.82 lbs

4. Langhantel Rudern

  • Set 1: 8 x 121.25 lbs
  • Set 2: 8 x 132.28 lbs
  • Set 3: 8 x 143.3 lbs
  • Set 4: 6 x 154.32 lbs

Total: 4100.6 lbs

5. Schulterheben

  • Set 1: 15 x 187.39 lbs
  • Set 2: 12 x 198.42 lbs
  • Set 3: 10 x 209.44 lbs
  • Set 4: 8 x 220.46 lbs

Total: 9049.98 lbs

6. Schulterdrücken Langhantel

  • Set 1: 10 x 77.16 lbs
  • Set 2: 8 x 88.18 lbs
  • Set 3: 8 x 99.21 lbs
  • Set 4: 5 x 110.23 lbs

Total: 2821.92 lbs

7. Seitheben Kurzhantel vorgebeugt

  • Set 1: 12 x 17.64 lbs
  • Set 2: 10 x 19.84 lbs
  • Set 3: 7 x 22.05 lbs

Total: 564.38 lbs

8. Butterfly Reverse

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

Total: 4960.4 lbs

9. Außenrotation am Kabelzug

  • Set 1: 10 x 88.18 lbs
  • Set 2: 10 x 88.18 lbs
  • Set 3: 10 x 88.18 lbs

Total: 2645.55 lbs

10. Dips (Schultern)

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

Total: 0 lbs

11. Beinheben

  • Set 1: 20 x 0 lbs
  • Set 2: 20 x 0 lbs
  • Set 3: 20 x 0 lbs

Total: 0 lbs

12. Kabelcrunches

  • Set 1: 20 x 115.74 lbs
  • Set 2: 20 x 126.77 lbs
  • Set 3: 20 x 137.79 lbs

Total: 7605.95 lbs