Deutschexpand_more

3er-Split Trainingsplan C (Fortgeschrittene)

nach stevoo

Einstellungen

List View

Zusammenfassung

  • event_availableAugust 19th, 2019
  • schedule1 h
  • equalizer37 sets,  421 reps
  • fitness_center36343.2 lbs

1. Latzug

  • Set 1: 15 x 165.35 lbs
  • Set 2: 12 x 165.35 lbs
  • Set 3: 8 x 165.35 lbs
  • Set 4: 6 x 165.35 lbs

Total: 6779.21 lbs

2. Latzug V-Bar

  • Set 1: 12 x 154.32 lbs
  • Set 2: 10 x 154.32 lbs
  • Set 3: 8 x 154.32 lbs

Total: 4629.71 lbs

3. Rudern am Kabelzug

  • Set 1: 10 x 132.28 lbs
  • Set 2: 8 x 132.28 lbs
  • Set 3: 6 x 132.28 lbs

Total: 3174.66 lbs

4. Langhantel Rudern

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

Total: 3637.63 lbs

5. Schulterheben

  • Set 1: 15 x 127.87 lbs
  • Set 2: 12 x 127.87 lbs
  • Set 3: 10 x 127.87 lbs
  • Set 4: 8 x 127.87 lbs

Total: 5754.07 lbs

6. Schulterdrücken Langhantel

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

Total: 2821.92 lbs

7. Seitheben Kurzhantel

  • Set 1: 15 x 30.86 lbs
  • Set 2: 15 x 30.86 lbs
  • Set 3: 15 x 30.86 lbs

Total: 1388.91 lbs

8. Seitheben Kurzhantel vorgebeugt

  • Set 1: 12 x 22.05 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 8 x 22.05 lbs

Total: 661.39 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. Bauchmaschine

  • Set 1: 20 x 121.25 lbs
  • Set 2: 20 x 121.25 lbs
  • Set 3: 20 x 132.28 lbs

Total: 7495.72 lbs