Masseaufbau Trainingsplan (Tag A)

nach stevoo

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Zusammenfassung

  • event_availableMarch 8th, 2025
  • schedule58 minutes
  • equalizer22 sets,  234 reps
  • fitness_center16104.77 lbs

1. Kniebeugen Langhantel

  • Set 1: 12 x 132.28 lbs
  • Set 2: 10 x 143.3 lbs
  • Set 3: 8 x 154.32 lbs
  • Set 4: 6 x 165.35 lbs

Total: 5247 lbs

2. Kreuzheben

  • Set 1: 10 x 132.28 lbs
  • Set 2: 8 x 143.3 lbs
  • Set 3: 6 x 154.32 lbs
  • Set 4: 4 x 165.35 lbs

Total: 4056.51 lbs

3. Langhantel Rudern

  • Set 1: 10 x 132.28 lbs
  • Set 2: 8 x 143.3 lbs
  • Set 3: 6 x 154.32 lbs

Total: 3395.12 lbs

4. Klimmzüge

  • Set 1: 12 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 8 x 0 lbs

Total: 0 lbs

5. Langhantel Bizeps-Curls

  • Set 1: 10 x 60.63 lbs
  • Set 2: 8 x 66.14 lbs
  • Set 3: 6 x 71.65 lbs

Total: 1565.28 lbs

6. Hammercurls Kurzhantel stehend

  • Set 1: 10 x 55.12 lbs
  • Set 2: 7 x 66.14 lbs

Total: 1014.13 lbs

7. Crunches negativ

  • Set 1: 25 x 0 lbs
  • Set 2: 25 x 11.02 lbs
  • Set 3: 25 x 22.05 lbs

Total: 826.73 lbs