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4er-Split Trainingsplan B (Fortgeschrittene)

nach stevoo

Einstellungen

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Zusammenfassung

  • event_availableApril 20th, 2023
  • schedule1 h
  • equalizer22 sets,  250 reps
  • fitness_center44919.19 lbs

1. Beinstrecker

  • Set 1: 15 x 198.42 lbs
  • Set 2: 12 x 209.44 lbs
  • Set 3: 10 x 220.46 lbs

Total: 7694.13 lbs

2. Kniebeugen Langhantel

  • Set 1: 10 x 154.32 lbs
  • Set 2: 8 x 176.37 lbs
  • Set 3: 6 x 198.42 lbs

Total: 4144.69 lbs

3. Beinpresse

  • Set 1: 10 x 396.83 lbs
  • Set 2: 8 x 440.92 lbs
  • Set 3: 6 x 485.02 lbs

Total: 10405.82 lbs

4. Ausfallschritte

  • Set 1: 10 x 83.78 lbs
  • Set 2: 10 x 94.8 lbs
  • Set 3: 10 x 105.82 lbs

Total: 2843.96 lbs

5. Beinbeuger liegend

  • Set 1: 15 x 110.23 lbs
  • Set 2: 12 x 121.25 lbs
  • Set 3: 8 x 132.28 lbs
  • Set 4: 5 x 143.3 lbs

Total: 4883.24 lbs

6. Wadenheben stehend

  • Set 1: 15 x 220.46 lbs
  • Set 2: 12 x 242.51 lbs
  • Set 3: 8 x 264.55 lbs

Total: 8333.47 lbs

7. Wadenheben sitzend

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

Total: 6613.87 lbs