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4er-Split Trainingsplan D (Fortgeschrittene)

nach stevoo

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Zusammenfassung

  • event_availableAugust 4th, 2022
  • schedule1 h
  • equalizer27 sets,  316 reps
  • fitness_center37498.43 lbs

1. Klimmzüge

  • Set 1: 10 x 22.05 lbs
  • Set 2: 8 x 33.07 lbs
  • Set 3: 5 x 44.09 lbs

Total: 705.48 lbs

2. Enges Latziehen

  • Set 1: 12 x 187.39 lbs
  • Set 2: 8 x 198.42 lbs
  • Set 3: 6 x 198.42 lbs

Total: 5026.54 lbs

3. Einarmiges Kurzhantel Rudern

  • Set 1: 10 x 47.4 lbs
  • Set 2: 10 x 47.4 lbs
  • Set 3: 8 x 47.4 lbs

Total: 1327.18 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: 9 x 19.84 lbs
  • Set 3: 6 x 22.05 lbs

Total: 522.5 lbs

6. Butterfly Reverse

  • Set 1: 14 x 154.32 lbs
  • Set 2: 9 x 165.35 lbs
  • Set 3: 10 x 165.35 lbs

Total: 5302.12 lbs

7. Bauchmaschine

  • Set 1: 15 x 132.28 lbs
  • Set 2: 15 x 154.32 lbs
  • Set 3: 15 x 165.35 lbs

Total: 6779.21 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 132.28 lbs
  • Set 2: 15 x 143.3 lbs
  • Set 3: 15 x 154.32 lbs

Total: 6448.52 lbs