Deutschexpand_more

4er-Split Trainingsplan B (Fortgeschrittene)

nach stevoo

Einstellungen

List View

Zusammenfassung

  • event_availableJanuary 26th, 2023
  • schedule1 h
  • equalizer22 sets,  250 reps
  • fitness_center44709.75 lbs

1. Beinstrecker

  • Set 1: 15 x 176.37 lbs
  • Set 2: 12 x 187.39 lbs
  • Set 3: 10 x 198.42 lbs

Total: 6878.42 lbs

2. Kniebeugen Langhantel

  • Set 1: 10 x 176.37 lbs
  • Set 2: 8 x 176.37 lbs
  • Set 3: 6 x 176.37 lbs

Total: 4232.88 lbs

3. Beinpresse

  • Set 1: 10 x 352.74 lbs
  • Set 2: 8 x 396.83 lbs
  • Set 3: 6 x 440.92 lbs

Total: 9347.6 lbs

4. Ausfallschritte

  • Set 1: 10 x 72.75 lbs
  • Set 2: 10 x 72.75 lbs
  • Set 3: 10 x 83.78 lbs

Total: 2292.81 lbs

5. Beinbeuger liegend

  • Set 1: 15 x 165.35 lbs
  • Set 2: 12 x 176.37 lbs
  • Set 3: 10 x 187.39 lbs
  • Set 4: 7 x 198.42 lbs

Total: 7859.48 lbs

6. Wadenheben stehend

  • Set 1: 15 x 209.44 lbs
  • Set 2: 10 x 220.46 lbs
  • Set 3: 8 x 242.51 lbs

Total: 7286.28 lbs

7. Wadenheben sitzend

  • Set 1: 20 x 110.23 lbs
  • Set 2: 20 x 121.25 lbs
  • Set 3: 18 x 121.25 lbs

Total: 6812.28 lbs