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3er-Split Trainingsplan C (Fortgeschrittene)

nach stevoo

Einstellungen

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Zusammenfassung

  • event_availableJune 9th, 2022
  • schedule1 h
  • equalizer37 sets,  400 reps
  • fitness_center36523.98 lbs

1. Latzug

  • Set 1: 15 x 187.39 lbs
  • Set 2: 12 x 198.42 lbs
  • Set 3: 7 x 209.44 lbs
  • Set 4: 4 x 220.46 lbs

Total: 7539.81 lbs

2. Enges Latziehen

  • Set 1: 12 x 176.37 lbs
  • Set 2: 6 x 187.39 lbs
  • Set 3: 5 x 198.42 lbs

Total: 4232.88 lbs

3. Rudern am Kabelzug

  • Set 1: 10 x 121.25 lbs
  • Set 2: 8 x 132.28 lbs
  • Set 3: 8 x 143.3 lbs

Total: 3417.17 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 121.25 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 10 x 143.3 lbs
  • Set 4: 8 x 165.35 lbs

Total: 6161.92 lbs

6. Schulterdrücken Langhantel

  • Set 1: 10 x 55.12 lbs
  • Set 2: 8 x 66.14 lbs
  • Set 3: 8 x 77.16 lbs
  • Set 4: 6 x 88.18 lbs

Total: 2226.67 lbs

7. Seitheben Kurzhantel

  • Set 1: 15 x 17.64 lbs
  • Set 2: 8 x 17.64 lbs
  • Set 3: 10 x 17.64 lbs

Total: 582.02 lbs

8. Seitheben Kurzhantel vorgebeugt

  • Set 1: 12 x 13.23 lbs
  • Set 2: 10 x 15.43 lbs
  • Set 3: 7 x 17.64 lbs

Total: 436.52 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 137.79 lbs
  • Set 2: 20 x 126.77 lbs
  • Set 3: 20 x 126.77 lbs

Total: 7826.41 lbs