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4er-Split Trainingsplan D (Fortgeschrittene)

nach stevoo

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Zusammenfassung

  • event_availableApril 23rd, 2023
  • schedule1 h
  • equalizer27 sets,  320 reps
  • fitness_center45026.11 lbs

1. Klimmzüge

  • Set 1: 10 x 33.07 lbs
  • Set 2: 8 x 44.09 lbs
  • Set 3: 5 x 55.12 lbs

Total: 959.01 lbs

2. Enges Latziehen

  • Set 1: 12 x 187.39 lbs
  • Set 2: 10 x 198.42 lbs
  • Set 3: 7 x 209.44 lbs

Total: 5698.95 lbs

3. Einarmiges Kurzhantel Rudern

  • Set 1: 12 x 105.82 lbs
  • Set 2: 10 x 105.82 lbs
  • Set 3: 8 x 116.84 lbs

Total: 3262.84 lbs

4. Langhantel Rudern

  • Set 1: 12 x 132.28 lbs
  • Set 2: 10 x 143.3 lbs
  • Set 3: 9 x 154.32 lbs

Total: 4409.25 lbs

5. Seitheben Kurzhantel vorgebeugt

  • Set 1: 12 x 19.84 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 7 x 25.35 lbs

Total: 636.03 lbs

6. Butterfly Reverse

  • Set 1: 15 x 143.3 lbs
  • Set 2: 12 x 154.32 lbs
  • Set 3: 10 x 165.35 lbs

Total: 5654.86 lbs

7. Bauchmaschine

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

Total: 8598.03 lbs

8. Kabelcrunches

  • Set 1: 20 x 126.77 lbs
  • Set 2: 20 x 137.79 lbs
  • Set 3: 20 x 148.81 lbs

Total: 8267.33 lbs

9. Unterer Rücken Maschine

  • Set 1: 12 x 198.42 lbs
  • Set 2: 12 x 209.44 lbs
  • Set 3: 12 x 220.46 lbs

Total: 7539.81 lbs