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4er-Split Trainingsplan C (Fortgeschrittene)

nach stevoo

Einstellungen

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Zusammenfassung

  • event_availableMarch 2nd, 2023
  • schedule1 h
  • equalizer27 sets,  239 reps
  • fitness_center24857.12 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: 8 x 94.8 lbs
  • Set 2: 8 x 94.8 lbs
  • Set 3: 9 x 94.8 lbs

Total: 2369.97 lbs

3. Frontheben am Kabelzug

  • Set 1: 12 x 38.58 lbs
  • Set 2: 6 x 49.6 lbs
  • Set 3: 5 x 60.63 lbs

Total: 1063.73 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: 12 x 33.07 lbs
  • Set 2: 10 x 38.58 lbs
  • Set 3: 6 x 44.09 lbs

Total: 1047.2 lbs

6. Trizeps Drücken am Kabelzug

  • Set 1: 9 x 181.88 lbs
  • Set 2: 8 x 192.9 lbs
  • Set 3: 7 x 192.9 lbs

Total: 4530.5 lbs

7. Langhantel Rudern aufrecht

  • Set 1: 10 x 88.18 lbs
  • Set 2: 10 x 99.21 lbs
  • Set 3: 5 x 110.23 lbs

Total: 2425.08 lbs

8. Schulterheben Kurzhanteln

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

Total: 4894.26 lbs

9. Außenrotation am Kabelzug

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

Total: 2976.24 lbs