4er-Split Trainingsplan C (Fortgeschrittene)

by stevoo

Settings

lbskgs

Summary

August 2nd, 2022
59 minutes
28 sets, 269 reps
22033 lbs

1. Frontdrücken Multipresse

Set 1: 12 x 88.18 lbs
Set 2: 10 x 99.21 lbs
Set 3: 8 x 110.23 lbs

Total: 2932.15 lbs

2. Nackendrücken sitzend Kurzhantel

Set 1: 8 x 92.59 lbs
Set 2: 6 x 92.59 lbs
Set 3: 5 x 92.59 lbs

Total: 1759.29 lbs

3. Seitheben Kurzhantel

Set 1: 15 x 11.02 lbs
Set 2: 12 x 13.23 lbs
Set 3: 10 x 15.43 lbs
Set 4: 8 x 17.64 lbs

Total: 619.5 lbs

4. Frontheben am Kabelzug

Set 1: 12 x 38.58 lbs
Set 2: 10 x 49.6 lbs
Set 3: 8 x 60.63 lbs

Total: 1444.03 lbs

5. Triceps Stirndrücken

Set 1: 12 x 60.63 lbs
Set 2: 10 x 71.65 lbs
Set 3: 8 x 82.67 lbs

Total: 2105.41 lbs

6. Trizeps-Dips

Set 1: 12 x 22.05 lbs
Set 2: 10 x 22.05 lbs
Set 3: 8 x 22.05 lbs

Total: 661.39 lbs

7. Trizeps Drücken am Kabelzug

Set 1: 12 x 176.37 lbs
Set 2: 10 x 187.39 lbs
Set 3: 7 x 187.39 lbs

Total: 5302.12 lbs

8. Langhantel Rudern aufrecht

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

Total: 2270.76 lbs

9. Schulterheben Kurzhanteln

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

Total: 4938.35 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined