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4er-Split Trainingsplan B (Fortgeschrittene)

nach stevoo

Einstellungen

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Zusammenfassung

  • event_availableMarch 18th, 2023
  • schedule1 h
  • equalizer22 sets,  244 reps
  • fitness_center41711.46 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: 8 x 440.92 lbs

Total: 10229.45 lbs

4. Ausfallschritte

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

Total: 2513.27 lbs

5. Beinbeuger liegend

  • Set 1: 15 x 99.21 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 10 x 121.25 lbs
  • Set 4: 6 x 132.28 lbs

Total: 4817.1 lbs

6. Wadenheben stehend

  • Set 1: 15 x 209.44 lbs
  • Set 2: 10 x 220.46 lbs
  • Set 3: 9 x 242.51 lbs

Total: 7528.79 lbs

7. Wadenheben sitzend

  • Set 1: 20 x 110.23 lbs
  • Set 2: 16 x 110.23 lbs
  • Set 3: 14 x 110.23 lbs

Total: 5511.56 lbs