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4er-Split Trainingsplan C (Fortgeschrittene)

by stevoo

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Summary

  • event_availableJanuary 31st, 2023
  • schedule58 minutes
  • equalizer27 sets,  245 reps
  • fitness_center23981.88 lbs

1. Frontdrücken Multipresse

  • Set 1: 12 x 99.21 lbs
  • Set 2: 10 x 110.23 lbs
  • Set 3: 7 x 121.25 lbs

Total: 3141.59 lbs

2. Nackendrücken sitzend Kurzhantel

  • Set 1: 7 x 94.8 lbs
  • Set 2: 6 x 94.8 lbs
  • Set 3: 6 x 94.8 lbs

Total: 1801.18 lbs

3. Frontheben am Kabelzug

  • Set 1: 12 x 38.58 lbs
  • Set 2: 9 x 49.6 lbs
  • Set 3: 5 x 60.63 lbs

Total: 1212.54 lbs

4. 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

5. Trizeps-Dips

  • Set 1: 12 x 27.56 lbs
  • Set 2: 10 x 27.56 lbs
  • Set 3: 9 x 30.86 lbs

Total: 884.05 lbs

6. Trizeps Drücken am Kabelzug

  • Set 1: 12 x 181.88 lbs
  • Set 2: 10 x 192.9 lbs
  • Set 3: 6 x 192.9 lbs

Total: 5269.05 lbs

7. Langhantel Rudern aufrecht

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

Total: 2138.48 lbs

8. Schulterheben Kurzhanteln

  • Set 1: 12 x 163.14 lbs
  • Set 2: 10 x 163.14 lbs
  • Set 3: 8 x 163.14 lbs

Total: 4894.26 lbs

9. Außenrotation am Kabelzug

  • Set 1: 10 x 99.21 lbs
  • Set 2: 8 x 110.23 lbs
  • Set 3: 6 x 110.23 lbs

Total: 2535.32 lbs