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4er-Split Trainingsplan D (Fortgeschrittene)

nach stevoo

Einstellungen

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Zusammenfassung

  • event_availableJanuary 29th, 2023
  • schedule1 h
  • equalizer26 sets,  292 reps
  • fitness_center36867.9 lbs

1. Klimmzüge

  • Set 1: 10 x 22.05 lbs
  • Set 2: 8 x 36.38 lbs
  • Set 3: 6 x 47.4 lbs

Total: 795.87 lbs

2. Enges Latziehen

  • Set 1: 12 x 187.39 lbs
  • Set 2: 10 x 198.42 lbs
  • Set 3: 6 x 198.42 lbs

Total: 5423.37 lbs

3. Einarmiges Kurzhantel Rudern

  • Set 1: 12 x 72.75 lbs
  • Set 2: 10 x 83.78 lbs
  • Set 3: 8 x 94.8 lbs

Total: 2469.18 lbs

4. Langhantel Rudern

  • Set 1: 12 x 121.25 lbs
  • Set 2: 9 x 132.28 lbs
  • Set 3: 8 x 132.28 lbs

Total: 3703.77 lbs

5. 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

6. Butterfly Reverse

  • Set 1: 13 x 154.32 lbs
  • Set 2: 8 x 165.35 lbs
  • Set 3: 6 x 165.35 lbs

Total: 4321.06 lbs

7. Bauchmaschine

  • Set 1: 15 x 198.42 lbs
  • Set 2: 15 x 176.37 lbs
  • Set 3: 15 x 176.37 lbs

Total: 8267.33 lbs

8. Kabelcrunches

  • Set 1: 20 x 115.74 lbs
  • Set 2: 20 x 126.77 lbs
  • Set 3: 14 x 137.79 lbs

Total: 6779.21 lbs

9. Unterer Rücken Maschine

  • Set 1: 12 x 154.32 lbs
  • Set 2: 15 x 176.37 lbs

Total: 4497.43 lbs