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Masseaufbau Trainingsplan (Tag A)

nach stevoo

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Zusammenfassung

  • event_availableMay 12th, 2025
  • schedule1 h
  • equalizer22 sets,  222 reps
  • fitness_center18904.64 lbs

1. Kniebeugen Langhantel

  • Set 1: 12 x 154.32 lbs
  • Set 2: 10 x 165.35 lbs
  • Set 3: 8 x 176.37 lbs
  • Set 4: 6 x 198.42 lbs

Total: 6106.8 lbs

2. Kreuzheben

  • Set 1: 10 x 176.37 lbs
  • Set 2: 8 x 187.39 lbs
  • Set 3: 6 x 198.42 lbs
  • Set 4: 4 x 209.44 lbs

Total: 5291.09 lbs

3. Langhantel Rudern

  • Set 1: 10 x 154.32 lbs
  • Set 2: 8 x 165.35 lbs
  • Set 3: 5 x 176.37 lbs

Total: 3747.86 lbs

4. Klimmzüge

  • Set 1: 10 x 0 lbs
  • Set 2: 8 x 0 lbs
  • Set 3: 6 x 0 lbs

Total: 0 lbs

5. Langhantel Bizeps-Curls

  • Set 1: 10 x 77.16 lbs
  • Set 2: 8 x 82.67 lbs
  • Set 3: 5 x 88.18 lbs

Total: 1873.93 lbs

6. Hammercurls Kurzhantel stehend

  • Set 1: 8 x 77.16 lbs
  • Set 2: 6 x 77.16 lbs

Total: 1080.27 lbs

7. Crunches negativ

  • Set 1: 25 x 0 lbs
  • Set 2: 25 x 11.02 lbs
  • Set 3: 24 x 22.05 lbs

Total: 804.69 lbs