3er-Split Trainingsplan C (Fortgeschrittene)

by stevoo

Settings

lbskgs

Summary

July 9th, 2022
1 h
40 sets, 430 reps
47903.14 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 176.37 lbs
Set 2: 9 x 187.39 lbs
Set 3: 6 x 198.42 lbs

Total: 4993.47 lbs

3. Rudern am Kabelzug

Set 1: 9 x 132.28 lbs
Set 2: 7 x 143.3 lbs
Set 3: 6 x 154.32 lbs

Total: 3119.54 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: 6 x 110.23 lbs

Total: 2932.15 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 154.32 lbs
Set 2: 10 x 165.35 lbs
Set 3: 9 x 176.37 lbs

Total: 4784.03 lbs

9. Dips (Schultern)

Set 1: 10 x 16.53 lbs
Set 2: 10 x 16.53 lbs
Set 3: 10 x 16.53 lbs

Total: 496.04 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. Außenrotation am Kabelzug

Set 1: 10 x 88.18 lbs
Set 2: 10 x 99.21 lbs
Set 3: 6 x 110.23 lbs

Total: 2535.32 lbs

12. Kabelcrunches

Set 1: 20 x 115.74 lbs
Set 2: 20 x 126.77 lbs
Set 3: 17 x 137.79 lbs

Total: 7192.58 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined