4er-Split Trainingsplan C (Fortgeschrittene)

by stevoo

Settings

lbskgs

Summary

July 13th, 2022
1 h
28 sets, 267 reps
22617.22 lbs

1. Frontdrücken Multipresse

Set 1: 12 x 88.18 lbs
Set 2: 10 x 99.21 lbs
Set 3: 8 x 121.25 lbs

Total: 3020.33 lbs

2. Nackendrücken sitzend Kurzhantel

Set 1: 8 x 105.82 lbs
Set 2: 7 x 105.82 lbs
Set 3: 4 x 105.82 lbs

Total: 2010.62 lbs

3. Seitheben einarmig Kurzhantel

Set 1: 15 x 15.43 lbs
Set 2: 12 x 15.43 lbs
Set 3: 10 x 17.64 lbs
Set 4: 7 x 19.84 lbs

Total: 731.93 lbs

4. Frontheben am Kabelzug

Set 1: 12 x 38.58 lbs
Set 2: 10 x 49.6 lbs
Set 3: 6 x 60.63 lbs

Total: 1322.77 lbs

5. Triceps Stirndrücken

Set 1: 12 x 71.65 lbs
Set 2: 10 x 82.67 lbs
Set 3: 6 x 88.18 lbs

Total: 2215.65 lbs

6. Trizeps-Dips

Set 1: 12 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 8 x 0 lbs

Total: 0 lbs

7. Trizeps Drücken am Kabelzug

Set 1: 12 x 165.35 lbs
Set 2: 10 x 176.37 lbs
Set 3: 10 x 187.39 lbs

Total: 5621.79 lbs

8. Langhantel Rudern aufrecht

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

Total: 2469.18 lbs

9. Schulterheben Kurzhanteln

Set 1: 10 x 176.37 lbs
Set 2: 10 x 187.39 lbs
Set 3: 8 x 198.42 lbs

Total: 5224.96 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined