4er-Split Trainingsplan A (Fortgeschrittene)

nach stevoo

Einstellungen

lbskgs

Zusammenfassung

January 25th, 2023
1 h
27 sets, 298 reps
15928.4 lbs

1. Bankdrücken Langhantel

Set 1: 10 x 198.42 lbs
Set 2: 8 x 209.44 lbs
Set 3: 6 x 220.46 lbs

Total: 4982.45 lbs

2. Schrägbankdrücken Kurzhanteln

Set 1: 10 x 138.89 lbs
Set 2: 6 x 149.91 lbs
Set 3: 4 x 149.91 lbs

Total: 2888.06 lbs

3. Brust Dips

Set 1: 8 x 33.07 lbs
Set 2: 8 x 44.09 lbs
Set 3: 8 x 44.09 lbs

Total: 970.03 lbs

4. Fliegende Schrägbank

Set 1: 15 x 50.71 lbs
Set 2: 12 x 55.12 lbs
Set 3: 10 x 61.73 lbs

Total: 2039.28 lbs

5. Langhantel Bizeps-Curls

Set 1: 10 x 77.16 lbs
Set 2: 8 x 82.67 lbs
Set 3: 6 x 88.18 lbs

Total: 1962.11 lbs

6. Bizeps Curls Kurzhanteln

Set 1: 10 x 55.12 lbs
Set 2: 8 x 66.14 lbs
Set 3: 6 x 77.16 lbs

Total: 1543.24 lbs

7. Scott Curls Kurzhantel einarmig

Set 1: 10 x 55.12 lbs
Set 2: 8 x 66.14 lbs
Set 3: 6 x 77.16 lbs

Total: 1543.24 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: 25 x 0 lbs
Set 3: 16 x 0 lbs

Total: 0 lbs

Name

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