Masseaufbau Trainingsplan (Tag A)

by stevoo

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Summary

  • event_availableJune 13th, 2025
  • schedule0 minutes
  • equalizer22 sets,  230 reps
  • fitness_center20646.29 lbs

1. Kniebeugen Langhantel

  • Set 1: 12 x 176.37 lbs
  • Set 2: 10 x 187.39 lbs
  • Set 3: 8 x 198.42 lbs
  • Set 4: 6 x 209.44 lbs

Total: 6834.33 lbs

2. Kreuzheben

  • Set 1: 10 x 187.39 lbs
  • Set 2: 8 x 198.42 lbs
  • Set 3: 6 x 209.44 lbs
  • Set 4: 5 x 220.46 lbs

Total: 5820.2 lbs

3. Langhantel Rudern

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

Total: 3924.23 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: 6 x 88.18 lbs

Total: 1962.11 lbs

6. Hammercurls Kurzhantel stehend

  • Set 1: 10 x 66.14 lbs
  • Set 2: 8 x 77.16 lbs

Total: 1278.68 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