4er-Split Trainingsplan C (Fortgeschrittene)

nach stevoo

Einstellungen

lbskgs

Zusammenfassung

February 15th, 2023
1 h
33 sets, 374 reps
25921.95 lbs

1. Frontdrücken Multipresse

Set 1: 12 x 99.21 lbs
Set 2: 10 x 110.23 lbs
Set 3: 9 x 121.25 lbs

Total: 3384.1 lbs

2. Nackendrücken sitzend Kurzhantel

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

Total: 1990.77 lbs

3. 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

4. Triceps Stirndrücken

Set 1: 12 x 71.65 lbs
Set 2: 10 x 82.67 lbs
Set 3: 5 x 93.7 lbs

Total: 2155.02 lbs

5. Trizeps-Dips

Set 1: 12 x 33.07 lbs
Set 2: 9 x 38.58 lbs
Set 3: 7 x 44.09 lbs

Total: 1052.71 lbs

6. Trizeps Drücken am Kabelzug

Set 1: 12 x 181.88 lbs
Set 2: 9 x 192.9 lbs
Set 3: 7 x 192.9 lbs

Total: 5269.05 lbs

7. Langhantel Rudern aufrecht

Set 1: 10 x 88.18 lbs
Set 2: 9 x 99.21 lbs
Set 3: 5 x 110.23 lbs

Total: 2325.88 lbs

8. Schulterheben Kurzhanteln

Set 1: 12 x 154.32 lbs
Set 2: 10 x 165.35 lbs
Set 3: 11 x 176.37 lbs

Total: 5445.42 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

10. Beinheben

Set 1: 20 x 0 lbs
Set 2: 20 x 0 lbs
Set 3: 11 x 0 lbs

Total: 0 lbs

11. Crunches

Set 1: 25 x 0 lbs
Set 2: 25 x 0 lbs
Set 3: 25 x 0 lbs

Total: 0 lbs

Name

Set	Wdh.	Gewicht	Voriges
#1			- xNaN undefined