4er-Split Trainingsplan C (Fortgeschrittene)

by stevoo

Settings

lbskgs

Summary

April 4th, 2023
1 h
27 sets, 235 reps
11160 lbs

1. Frontdrücken Multipresse

Set 1: 12 x 22.68 lbs
Set 2: 9 x 24.95 lbs
Set 3: 6 x 27.22 lbs

Total: 659.98 lbs

2. Nackendrücken sitzend Kurzhantel

Set 1: 7 x 19.5 lbs
Set 2: 7 x 21.77 lbs
Set 3: 6 x 21.77 lbs

Total: 419.57 lbs

3. Frontheben am Kabelzug

Set 1: 12 x 7.94 lbs
Set 2: 10 x 10.21 lbs
Set 3: 7 x 12.47 lbs

Total: 284.63 lbs

4. Triceps Stirndrücken

Set 1: 12 x 14.74 lbs
Set 2: 10 x 17.01 lbs
Set 3: 7 x 19.28 lbs

Total: 481.94 lbs

5. Trizeps-Dips

Set 1: 8 x 0 lbs
Set 2: 7 x 0 lbs
Set 3: 5 x 0 lbs

Total: 0 lbs

6. Trizeps Drücken am Kabelzug

Set 1: 12 x 36.29 lbs
Set 2: 9 x 38.56 lbs
Set 3: 7 x 38.56 lbs

Total: 1052.33 lbs

7. Langhantel Rudern aufrecht

Set 1: 10 x 18.14 lbs
Set 2: 10 x 20.41 lbs
Set 3: 6 x 22.68 lbs

Total: 521.63 lbs

8. Schulterheben Kurzhanteln

Set 1: 10 x 34.02 lbs
Set 2: 10 x 36.29 lbs
Set 3: 8 x 38.56 lbs

Total: 1011.51 lbs

9. Außenrotation am Kabelzug

Set 1: 10 x 20.41 lbs
Set 2: 10 x 22.68 lbs
Set 3: 8 x 24.95 lbs

Total: 630.49 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined