4er-Split Trainingsplan A (Fortgeschrittene)

nach stevoo

Einstellungen

lbskgs

Zusammenfassung

March 22nd, 2023
1 h
27 sets, 167 reps
17535.57 lbs

1. Bankdrücken an der Maschine

Set 1: 10 x 231.49 lbs
Set 2: 8 x 253.53 lbs
Set 3: 5 x 271.17 lbs

Total: 5698.95 lbs

2. Schrägbankdrücken Kurzhanteln

Set 1: 10 x 138.89 lbs
Set 2: 8 x 149.91 lbs
Set 3: 5 x 163.14 lbs

Total: 3403.94 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: 6 x 77.16 lbs

Total: 2083.37 lbs

5. Langhantel Bizeps-Curls

Set 1: 10 x 77.16 lbs
Set 2: 7 x 88.18 lbs
Set 3: 4 x 99.21 lbs

Total: 1785.74 lbs

6. Bizeps Curls Kurzhanteln

Set 1: 10 x 66.14 lbs
Set 2: 8 x 77.16 lbs
Set 3: 6 x 88.18 lbs

Total: 1807.79 lbs

7. Scott Curls Kurzhantel einarmig

Set 1: 10 x 66.14 lbs
Set 2: 8 x 77.16 lbs
Set 3: 3 x 88.18 lbs

Total: 1543.24 lbs

8. Beinheben

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

Total: 0 lbs

9. Crunches

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

Total: 0 lbs

Name

Set	Wdh.	Gewicht	Voriges
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