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4er-Split Trainingsplan D (Fortgeschrittene)

by stevoo

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Summary

  • event_availableMarch 21st, 2023
  • schedule1 h
  • equalizer27 sets,  296 reps
  • fitness_center39240.08 lbs

1. Klimmzüge

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

Total: 793.66 lbs

2. Enges Latziehen

  • Set 1: 12 x 187.39 lbs
  • Set 2: 9 x 198.42 lbs
  • Set 3: 6 x 209.44 lbs

Total: 5291.09 lbs

3. Einarmiges Kurzhantel Rudern

  • Set 1: 12 x 94.8 lbs
  • Set 2: 8 x 105.82 lbs
  • Set 3: 7 x 116.84 lbs

Total: 2802.08 lbs

4. Langhantel Rudern

  • Set 1: 12 x 132.28 lbs
  • Set 2: 10 x 143.3 lbs
  • Set 3: 6 x 154.32 lbs

Total: 3946.27 lbs

5. Seitheben Kurzhantel vorgebeugt

  • Set 1: 11 x 19.84 lbs
  • Set 2: 9 x 22.05 lbs
  • Set 3: 6 x 25.35 lbs

Total: 568.79 lbs

6. Butterfly Reverse

  • Set 1: 14 x 143.3 lbs
  • Set 2: 9 x 154.32 lbs
  • Set 3: 7 x 165.35 lbs

Total: 4552.55 lbs

7. Bauchmaschine

  • Set 1: 15 x 176.37 lbs
  • Set 2: 15 x 187.39 lbs
  • Set 3: 11 x 198.42 lbs

Total: 7639.02 lbs

8. Kabelcrunches

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

Total: 7165.02 lbs

9. Unterer Rücken Maschine

  • Set 1: 12 x 176.37 lbs
  • Set 2: 12 x 198.42 lbs
  • Set 3: 9 x 220.46 lbs

Total: 6481.59 lbs