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4er-Split Trainingsplan D (Fortgeschrittene)

nach stevoo

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Zusammenfassung

  • event_availableFebruary 12th, 2023
  • schedule1 h
  • equalizer27 sets,  285 reps
  • fitness_center37180.96 lbs

1. Klimmzüge

  • Set 1: 10 x 33.07 lbs
  • Set 2: 8 x 38.58 lbs
  • Set 3: 6 x 44.09 lbs

Total: 903.9 lbs

2. Enges Latziehen

  • Set 1: 12 x 187.39 lbs
  • Set 2: 10 x 198.42 lbs
  • Set 3: 5 x 209.44 lbs

Total: 5280.07 lbs

3. Einarmiges Kurzhantel Rudern

  • Set 1: 11 x 94.8 lbs
  • Set 2: 9 x 94.8 lbs
  • Set 3: 7 x 94.8 lbs

Total: 2559.57 lbs

4. Langhantel Rudern

  • Set 1: 11 x 121.25 lbs
  • Set 2: 8 x 132.28 lbs
  • Set 3: 8 x 132.28 lbs

Total: 3450.23 lbs

5. Seitheben Kurzhantel vorgebeugt

  • Set 1: 11 x 17.64 lbs
  • Set 2: 9 x 19.84 lbs
  • Set 3: 7 x 22.05 lbs

Total: 526.9 lbs

6. Butterfly Reverse

  • Set 1: 14 x 143.3 lbs
  • Set 2: 10 x 154.32 lbs
  • Set 3: 8 x 165.35 lbs

Total: 4872.22 lbs

7. Bauchmaschine

  • Set 1: 15 x 176.37 lbs
  • Set 2: 15 x 187.39 lbs
  • Set 3: 8 x 198.42 lbs

Total: 7043.77 lbs

8. Kabelcrunches

  • Set 1: 20 x 115.74 lbs
  • Set 2: 20 x 126.77 lbs
  • Set 3: 12 x 137.79 lbs

Total: 6503.64 lbs

9. Unterer Rücken Maschine

  • Set 1: 12 x 176.37 lbs
  • Set 2: 12 x 198.42 lbs
  • Set 3: 7 x 220.46 lbs

Total: 6040.67 lbs