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Masseaufbau Trainingsplan (Tag A)

nach stevoo

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Zusammenfassung

  • event_availableMay 6th, 2025
  • schedule1 h
  • equalizer22 sets,  229 reps
  • fitness_center18937.71 lbs

1. Kniebeugen Langhantel

  • Set 1: 12 x 143.3 lbs
  • Set 2: 10 x 154.32 lbs
  • Set 3: 9 x 165.35 lbs
  • Set 4: 7 x 176.37 lbs

Total: 5985.55 lbs

2. Kreuzheben

  • Set 1: 10 x 154.32 lbs
  • Set 2: 8 x 165.35 lbs
  • Set 3: 6 x 176.37 lbs
  • Set 4: 8 x 187.39 lbs

Total: 5423.37 lbs

3. Langhantel Rudern

  • Set 1: 10 x 143.3 lbs
  • Set 2: 8 x 154.32 lbs
  • Set 3: 7 x 165.35 lbs

Total: 3825.02 lbs

4. Klimmzüge

  • Set 1: 10 x 0 lbs
  • Set 2: 8 x 0 lbs
  • Set 3: 7 x 0 lbs

Total: 0 lbs

5. Langhantel Bizeps-Curls

  • Set 1: 10 x 71.65 lbs
  • Set 2: 8 x 77.16 lbs
  • Set 3: 6 x 82.67 lbs

Total: 1829.84 lbs

6. Hammercurls Kurzhantel stehend

  • Set 1: 10 x 66.14 lbs
  • Set 2: 7 x 77.16 lbs

Total: 1201.52 lbs

7. Crunches negativ

  • Set 1: 25 x 0 lbs
  • Set 2: 25 x 11.02 lbs
  • Set 3: 18 x 22.05 lbs

Total: 672.41 lbs