4er-Split Trainingsplan A (Fortgeschrittene)

nach stevoo

Einstellungen

lbskgs

Zusammenfassung

February 1st, 2023
1 h
27 sets, 294 reps
7258 lbs

1. Bankdrücken Langhantel

Set 1: 8 x 40.82 lbs
Set 2: 8 x 43.09 lbs
Set 3: 5 x 45.36 lbs

Total: 898.11 lbs

2. Schrägbankdrücken Kurzhanteln

Set 1: 9 x 28.58 lbs
Set 2: 8 x 28.58 lbs
Set 3: 8 x 28.58 lbs

Total: 714.41 lbs

3. Brust Dips

Set 1: 8 x 9.07 lbs
Set 2: 8 x 9.07 lbs
Set 3: 9 x 9.07 lbs

Total: 226.8 lbs

4. Fliegende Schrägbank

Set 1: 15 x 11.34 lbs
Set 2: 12 x 12.7 lbs
Set 3: 4 x 14.97 lbs

Total: 382.38 lbs

5. Langhantel Bizeps-Curls

Set 1: 10 x 15.88 lbs
Set 2: 8 x 17.01 lbs
Set 3: 6 x 18.14 lbs

Total: 403.7 lbs

6. Bizeps Curls Kurzhanteln

Set 1: 10 x 11.34 lbs
Set 2: 8 x 13.61 lbs
Set 3: 6 x 15.88 lbs

Total: 317.51 lbs

7. Scott Curls Kurzhantel einarmig

Set 1: 10 x 11.34 lbs
Set 2: 8 x 15.88 lbs
Set 3: 6 x 18.14 lbs

Total: 349.27 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: 20 x 0 lbs
Set 2: 20 x 0 lbs
Set 3: 20 x 0 lbs

Total: 0 lbs

Name

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