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4er-Split Trainingsplan D (Fortgeschrittene)

nach stevoo

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Zusammenfassung

  • event_availableJuly 16th, 2022
  • schedule1 h
  • equalizer27 sets,  326 reps
  • fitness_center38135.56 lbs

1. Klimmzüge

  • Set 1: 10 x 22.05 lbs
  • Set 2: 8 x 33.07 lbs
  • Set 3: 6 x 44.09 lbs

Total: 749.57 lbs

2. Enges Latziehen

  • Set 1: 12 x 187.39 lbs
  • Set 2: 10 x 198.42 lbs
  • Set 3: 6 x 209.44 lbs

Total: 5489.51 lbs

3. Einarmiges Kurzhantel Rudern

  • Set 1: 11 x 52.91 lbs
  • Set 2: 9 x 52.91 lbs
  • Set 3: 8 x 52.91 lbs

Total: 1481.51 lbs

4. Langhantel Rudern

  • Set 1: 12 x 121.25 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 7 x 143.3 lbs

Total: 3780.93 lbs

5. Seitheben Kurzhantel vorgebeugt

  • Set 1: 12 x 17.64 lbs
  • Set 2: 10 x 17.64 lbs
  • Set 3: 8 x 22.05 lbs

Total: 564.38 lbs

6. Butterfly Reverse

  • Set 1: 15 x 154.32 lbs
  • Set 2: 12 x 165.35 lbs
  • Set 3: 10 x 176.37 lbs

Total: 6062.71 lbs

7. Bauchmaschine

  • Set 1: 15 x 121.25 lbs
  • Set 2: 15 x 143.3 lbs
  • Set 3: 15 x 165.35 lbs

Total: 6448.52 lbs

8. Kabelcrunches

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

Total: 7605.95 lbs

9. Unterer Rücken Maschine

  • Set 1: 15 x 121.25 lbs
  • Set 2: 15 x 132.28 lbs
  • Set 3: 15 x 143.3 lbs

Total: 5952.48 lbs