3er-Split Trainingsplan C (Fortgeschrittene)

nach stevoo

Einstellungen

lbskgs

Zusammenfassung

June 17th, 2022
1 h
37 sets, 411 reps
43874.19 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: 6 x 209.44 lbs

Total: 8135.06 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: 8 x 143.3 lbs
Set 3: 6 x 154.32 lbs

Total: 3395.12 lbs

4. Langhantel Rudern

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

Total: 3946.27 lbs

5. Schulterheben

Set 1: 15 x 165.35 lbs
Set 2: 12 x 176.37 lbs
Set 3: 10 x 187.39 lbs
Set 4: 8 x 198.42 lbs

Total: 8057.9 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 15.43 lbs
Set 2: 10 x 17.64 lbs
Set 3: 8 x 19.84 lbs

Total: 520.29 lbs

8. Butterfly Reverse

Set 1: 10 x 132.28 lbs
Set 2: 10 x 143.3 lbs
Set 3: 9 x 154.32 lbs

Total: 4144.69 lbs

9. Dips (Schultern)

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 9 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

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