4er-Split Trainingsplan C (Fortgeschrittene)

nach stevoo

Einstellungen

lbskgs

Zusammenfassung

January 31st, 2023
58 minutes
27 sets, 245 reps
10878 lbs

1. Frontdrücken Multipresse

Set 1: 12 x 20.41 lbs
Set 2: 10 x 22.68 lbs
Set 3: 7 x 24.95 lbs

Total: 646.37 lbs

2. Nackendrücken sitzend Kurzhantel

Set 1: 7 x 19.5 lbs
Set 2: 6 x 19.5 lbs
Set 3: 6 x 19.5 lbs

Total: 370.58 lbs

3. Frontheben am Kabelzug

Set 1: 12 x 7.94 lbs
Set 2: 9 x 10.21 lbs
Set 3: 5 x 12.47 lbs

Total: 249.48 lbs

4. Triceps Stirndrücken

Set 1: 12 x 12.47 lbs
Set 2: 10 x 14.74 lbs
Set 3: 8 x 17.01 lbs

Total: 433.18 lbs

5. Trizeps-Dips

Set 1: 12 x 5.67 lbs
Set 2: 10 x 5.67 lbs
Set 3: 9 x 6.35 lbs

Total: 181.89 lbs

6. Trizeps Drücken am Kabelzug

Set 1: 12 x 37.42 lbs
Set 2: 10 x 39.69 lbs
Set 3: 6 x 39.69 lbs

Total: 1084.09 lbs

7. Langhantel Rudern aufrecht

Set 1: 10 x 13.61 lbs
Set 2: 10 x 15.88 lbs
Set 3: 8 x 18.14 lbs

Total: 439.98 lbs

8. Schulterheben Kurzhanteln

Set 1: 12 x 33.57 lbs
Set 2: 10 x 33.57 lbs
Set 3: 8 x 33.57 lbs

Total: 1006.98 lbs

9. Außenrotation am Kabelzug

Set 1: 10 x 20.41 lbs
Set 2: 8 x 22.68 lbs
Set 3: 6 x 22.68 lbs

Total: 521.63 lbs

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