4er-Split Trainingsplan C (Fortgeschrittene)

nach stevoo

Einstellungen

lbskgs

Zusammenfassung

April 4th, 2023
1 h
27 sets, 235 reps
24603.59 lbs

1. Frontdrücken Multipresse

Set 1: 12 x 110.23 lbs
Set 2: 9 x 121.25 lbs
Set 3: 6 x 132.28 lbs

Total: 3207.73 lbs

2. Nackendrücken sitzend Kurzhantel

Set 1: 7 x 94.8 lbs
Set 2: 7 x 105.82 lbs
Set 3: 6 x 105.82 lbs

Total: 2039.28 lbs

3. Frontheben am Kabelzug

Set 1: 12 x 38.58 lbs
Set 2: 10 x 49.6 lbs
Set 3: 7 x 60.63 lbs

Total: 1383.4 lbs

4. Triceps Stirndrücken

Set 1: 12 x 71.65 lbs
Set 2: 10 x 82.67 lbs
Set 3: 7 x 93.7 lbs

Total: 2342.41 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 176.37 lbs
Set 2: 9 x 187.39 lbs
Set 3: 7 x 187.39 lbs

Total: 5114.72 lbs

7. Langhantel Rudern aufrecht

Set 1: 10 x 88.18 lbs
Set 2: 10 x 99.21 lbs
Set 3: 6 x 110.23 lbs

Total: 2535.32 lbs

8. Schulterheben Kurzhanteln

Set 1: 10 x 165.35 lbs
Set 2: 10 x 176.37 lbs
Set 3: 8 x 187.39 lbs

Total: 4916.31 lbs

9. Außenrotation am Kabelzug

Set 1: 10 x 99.21 lbs
Set 2: 10 x 110.23 lbs
Set 3: 8 x 121.25 lbs

Total: 3064.43 lbs

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