4er-Split Trainingsplan D (Fortgeschrittene)

nach stevoo

Einstellungen

lbskgs

Zusammenfassung

February 26th, 2023
50 minutes
27 sets, 301 reps
39291.89 lbs

1. Klimmzüge

Set 1: 10 x 38.58 lbs
Set 2: 7 x 44.09 lbs
Set 3: 5 x 44.09 lbs

Total: 914.92 lbs

2. Enges Latziehen

Set 1: 12 x 187.39 lbs
Set 2: 7 x 198.42 lbs
Set 3: 5 x 198.42 lbs

Total: 4629.71 lbs

3. Einarmiges Kurzhantel Rudern

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

Total: 2601.45 lbs

4. Langhantel Rudern

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

Total: 3758.88 lbs

5. Seitheben Kurzhantel vorgebeugt

Set 1: 12 x 17.64 lbs
Set 2: 11 x 19.84 lbs
Set 3: 5 x 22.05 lbs

Total: 540.13 lbs

6. Butterfly Reverse

Set 1: 15 x 143.3 lbs
Set 2: 10 x 154.32 lbs
Set 3: 8 x 165.35 lbs

Total: 5015.52 lbs

7. Bauchmaschine

Set 1: 15 x 176.37 lbs
Set 2: 15 x 187.39 lbs
Set 3: 15 x 187.39 lbs

Total: 8267.33 lbs

8. Kabelcrunches

Set 1: 20 x 115.74 lbs
Set 2: 20 x 126.77 lbs
Set 3: 13 x 137.79 lbs

Total: 6641.43 lbs

9. Unterer Rücken Maschine

Set 1: 12 x 176.37 lbs
Set 2: 12 x 198.42 lbs
Set 3: 11 x 220.46 lbs

Total: 6922.52 lbs

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