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Masseaufbau Trainingsplan (Tag A)

nach stevoo

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Zusammenfassung

  • event_availableApril 15th, 2025
  • schedule1 h
  • equalizer22 sets,  218 reps
  • fitness_center7401.5 lbs

1. Kniebeugen Langhantel

  • Set 1: 12 x 27.22 lbs
  • Set 2: 10 x 29.48 lbs
  • Set 3: 8 x 31.75 lbs
  • Set 4: 6 x 34.02 lbs

Total: 1079.55 lbs

2. Kreuzheben

  • Set 1: 10 x 27.22 lbs
  • Set 2: 8 x 29.48 lbs
  • Set 3: 8 x 31.75 lbs
  • Set 4: 5 x 34.02 lbs

Total: 932.13 lbs

3. Langhantel Rudern

  • Set 1: 10 x 27.22 lbs
  • Set 2: 8 x 29.48 lbs
  • Set 3: 6 x 31.75 lbs

Total: 698.53 lbs

4. Klimmzüge

  • Set 1: 9 x 0 lbs
  • Set 2: 7 x 0 lbs
  • Set 3: 5 x 0 lbs

Total: 0 lbs

5. Langhantel Bizeps-Curls

  • Set 1: 10 x 12.47 lbs
  • Set 2: 8 x 13.61 lbs
  • Set 3: 5 x 14.74 lbs

Total: 307.31 lbs

6. Hammercurls Kurzhantel stehend

  • Set 1: 10 x 11.34 lbs
  • Set 2: 8 x 12.7 lbs

Total: 215 lbs

7. Crunches negativ

  • Set 1: 25 x 0 lbs
  • Set 2: 25 x 2.27 lbs
  • Set 3: 15 x 4.54 lbs

Total: 124.74 lbs