4er-Split Trainingsplan C (Fortgeschrittene)

nach stevoo

Einstellungen

lbskgs

Zusammenfassung

January 21st, 2023
58 minutes
27 sets, 254 reps
22515.81 lbs

1. Frontdrücken Multipresse

Set 1: 12 x 88.18 lbs
Set 2: 10 x 99.21 lbs
Set 3: 10 x 110.23 lbs

Total: 3152.61 lbs

2. Nackendrücken sitzend Kurzhantel

Set 1: 8 x 94.8 lbs
Set 2: 7 x 94.8 lbs
Set 3: 7 x 94.8 lbs

Total: 2085.57 lbs

3. Seitheben Kurzhantel vorgebeugt

Set 1: 12 x 19.84 lbs
Set 2: 10 x 22.05 lbs
Set 3: 6 x 25.35 lbs

Total: 610.68 lbs

4. Frontheben am Kabelzug

Set 1: 12 x 38.58 lbs
Set 2: 8 x 49.6 lbs
Set 3: 6 x 49.6 lbs

Total: 1157.43 lbs

5. Triceps Stirndrücken

Set 1: 12 x 60.63 lbs
Set 2: 10 x 71.65 lbs
Set 3: 8 x 82.67 lbs

Total: 2105.41 lbs

6. Trizeps-Dips

Set 1: 12 x 27.56 lbs
Set 2: 10 x 27.56 lbs
Set 3: 8 x 27.56 lbs

Total: 826.73 lbs

7. Trizeps Drücken am Kabelzug

Set 1: 12 x 176.37 lbs
Set 2: 9 x 187.39 lbs
Set 3: 8 x 187.39 lbs

Total: 5302.12 lbs

8. Langhantel Rudern aufrecht

Set 1: 10 x 77.16 lbs
Set 2: 10 x 77.16 lbs
Set 3: 8 x 77.16 lbs

Total: 2160.53 lbs

9. Schulterheben Kurzhanteln

Set 1: 10 x 176.37 lbs
Set 2: 10 x 176.37 lbs
Set 3: 9 x 176.37 lbs

Total: 5114.72 lbs

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