Deutschexpand_more

3er-Split Trainingsplan C (Fortgeschrittene)

nach stevoo

Einstellungen

List View

Zusammenfassung

  • event_availableJune 13th, 2022
  • schedule1 h
  • equalizer37 sets,  412 reps
  • fitness_center38779.31 lbs

1. Latzug

  • Set 1: 15 x 176.37 lbs
  • Set 2: 12 x 187.39 lbs
  • Set 3: 9 x 198.42 lbs
  • Set 4: 6 x 209.44 lbs

Total: 7936.64 lbs

2. Enges Latziehen

  • Set 1: 12 x 165.35 lbs
  • Set 2: 9 x 176.37 lbs
  • Set 3: 7 x 187.39 lbs

Total: 4883.24 lbs

3. Rudern am Kabelzug

  • Set 1: 9 x 132.28 lbs
  • Set 2: 7 x 143.3 lbs
  • Set 3: 5 x 154.32 lbs

Total: 2965.22 lbs

4. Langhantel Rudern

  • Set 1: 8 x 121.25 lbs
  • Set 2: 7 x 132.28 lbs
  • Set 3: 7 x 132.28 lbs
  • Set 4: 5 x 143.3 lbs

Total: 3538.42 lbs

5. Schulterheben

  • Set 1: 15 x 143.3 lbs
  • Set 2: 12 x 165.35 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 12 x 187.39 lbs

Total: 8146.08 lbs

6. Schulterdrücken Langhantel

  • Set 1: 10 x 66.14 lbs
  • Set 2: 8 x 77.16 lbs
  • Set 3: 8 x 88.18 lbs
  • Set 4: 7 x 99.21 lbs

Total: 2678.62 lbs

7. Seitheben Kurzhantel

  • Set 1: 15 x 13.23 lbs
  • Set 2: 15 x 15.43 lbs
  • Set 3: 7 x 17.64 lbs

Total: 553.36 lbs

8. Seitheben Kurzhantel vorgebeugt

  • Set 1: 12 x 13.23 lbs
  • Set 2: 10 x 15.43 lbs
  • Set 3: 9 x 17.64 lbs

Total: 471.79 lbs

9. Dips (Schultern)

  • Set 1: 10 x 0 lbs
  • Set 2: 8 x 0 lbs
  • Set 3: 6 x 0 lbs

Total: 0 lbs

10. Beinheben

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

Total: 0 lbs

11. 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