4er-Split Trainingsplan A (Fortgeschrittene)

nach stevoo

Einstellungen

lbskgs

Zusammenfassung

March 8th, 2023
1 h
27 sets, 303 reps
17805.63 lbs

1. Bankdrücken an der Maschine

Set 1: 10 x 209.44 lbs
Set 2: 8 x 231.49 lbs
Set 3: 7 x 253.53 lbs

Total: 5721 lbs

2. Schrägbankdrücken Kurzhanteln

Set 1: 9 x 163.14 lbs
Set 2: 6 x 163.14 lbs
Set 3: 6 x 163.14 lbs

Total: 3425.98 lbs

3. Brust Dips

Set 1: 8 x 55.12 lbs
Set 2: 8 x 55.12 lbs
Set 3: 6 x 55.12 lbs

Total: 1212.54 lbs

4. Fliegende Schrägbank

Set 1: 15 x 55.12 lbs
Set 2: 12 x 66.14 lbs
Set 3: 9 x 77.16 lbs

Total: 2314.85 lbs

5. Langhantel Bizeps-Curls

Set 1: 10 x 88.18 lbs
Set 2: 7 x 93.7 lbs
Set 3: 4 x 99.21 lbs

Total: 1934.56 lbs

6. Bizeps Curls Kurzhanteln

Set 1: 10 x 66.14 lbs
Set 2: 7 x 77.16 lbs
Set 3: 5 x 88.18 lbs

Total: 1642.44 lbs

7. Scott Curls Kurzhantel einarmig

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

Total: 1554.26 lbs

8. Beinheben

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

Total: 0 lbs

9. Crunches

Set 1: 25 x 0 lbs
Set 2: 25 x 0 lbs
Set 3: 25 x 0 lbs

Total: 0 lbs

Name

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