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Einsteiger Trainingsplan

by thomasb

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Summary

  • event_availableDecember 5th, 2021
  • schedule1 h
  • equalizer31 sets,  500 reps
  • fitness_center33069.34 lbs

1. Beinstrecker

  • Set 1: 15 x 88.18 lbs
  • Set 2: 15 x 104.72 lbs
  • Set 3: 15 x 110.23 lbs

Total: 4547.03 lbs

2. Beinbeuger sitzend

  • Set 1: 15 x 104.72 lbs
  • Set 2: 15 x 121.25 lbs
  • Set 3: 15 x 132.28 lbs

Total: 5373.77 lbs

3. Bankdrücken an der Multipresse

  • Set 1: 15 x 66.14 lbs
  • Set 2: 15 x 66.14 lbs
  • Set 3: 15 x 71.65 lbs

Total: 3058.91 lbs

4. Dips an der Maschine

  • Set 1: 15 x 93.7 lbs
  • Set 2: 15 x 110.23 lbs
  • Set 3: 15 x 110.23 lbs

Total: 4712.38 lbs

5. Latzug

  • Set 1: 15 x 110.23 lbs
  • Set 2: 15 x 126.77 lbs
  • Set 3: 15 x 126.77 lbs

Total: 5456.44 lbs

6. Bizeps Curls an der Maschine

  • Set 1: 15 x 66.14 lbs
  • Set 2: 15 x 71.65 lbs
  • Set 3: 15 x 77.16 lbs

Total: 3224.26 lbs

7. Schulterdrücken an der Maschine

  • Set 1: 15 x 33.07 lbs
  • Set 2: 15 x 38.58 lbs
  • Set 3: 15 x 44.09 lbs

Total: 1736.14 lbs

8. Situps

  • Set 1: 20 x 0 lbs
  • Set 2: 20 x 0 lbs
  • Set 3: 20 x 0 lbs
  • Set 4: 20 x 0 lbs

Total: 0 lbs

9. Butterfly Maschine

  • Set 1: 15 x 99.21 lbs
  • Set 2: 15 x 115.74 lbs
  • Set 3: 15 x 115.74 lbs

Total: 4960.4 lbs

10. Extensions

  • Set 1: 20 x 0 lbs
  • Set 2: 20 x 0 lbs
  • Set 3: 20 x 0 lbs

Total: 0 lbs