Kraft Ausdauer - Trainingsplan
1. Workout: Workout 1
2. Workout: Ausdauer
1. Radfahren
| Geplant | |
| Dauer | 90 Minuten |
| Geleistet | |
| Dauer | ........... Minuten |
| Entfernung | ........... Meter |
3. Workout: Workout 1
4. Workout: Workout 2
5. Workout: Workout 1
6. Workout: Workout 2
7. Workout: Workout 1
8. Workout: Workout 2
9. Workout: Workout 1
10. Workout: Workout 2
11. Workout: Workout 1
12. Workout: Workout 2
13. Workout: Workout 1
14. Workout: Workout 2
15. Workout: Workout 1
16. Workout: Workout 2
17. Workout: Workout 1
18. Workout: Workout 2
19. Workout: Workout 1
20. Workout: Workout 2
21. Workout: Workout 1
22. Workout: Workout 2
23. Workout: Workout 1
24. Workout: Workout 2
25. Workout: Workout 1
26. Workout: Workout 2
27. Workout: Workout 1
28. Workout: Workout 2
29. Workout: Workout 1
30. Workout: Workout 2
31. Workout: Workout 1
32. Workout: Workout 2
33. Workout: Workout 1
34. Workout: Workout 2
35. Workout: Workout 1
36. Workout: Workout 2
37. Workout: Workout 1
38. Workout: Workout 2
39. Workout: Workout 1
40. Workout: Workout 2
41. Workout: Workout 1
42. Workout: Workout 2
43. Workout: Workout 1
44. Workout: Workout 2
45. Workout: Workout 1
46. Workout: Workout 2
47. Workout: Workout 1
48. Workout: Workout 2
49. Workout: Workout 1
50. Workout: Workout 2
51. Workout: Workout 1
52. Workout: Workout 2
53. Workout: Kraft (Studio)
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bauchmuskel |
Crunch - Gerät
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 2. | Beinmuskel |
Beinpresse
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 3. | Beinmuskel |
Wadenheben - Maschine
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 4. | Bizeps |
Kabelcurls (tiefer Block)
Geplant 2 Sätze mit: 12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 5. | Trizeps |
Trizepsdrücken mit Seilgriff
Geplant 2 Sätze mit: 12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 6. | Brustmuskel |
Butterfly Übung
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 7. | Schultermuskel |
Seitheben mit Kurzhanteln
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 8. | Rücken |
Latziehen zur Brust
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 9. | Rücken |
Rudern am Seilzug, enger Griff
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
10. Joggen
| Geplant | |
| Dauer | 25 Minuten |
| Entfernung | 4 Meter |
| Geleistet | |
| Dauer | ........... Minuten |
| Entfernung | ........... Meter |
54. Workout: Workout 2
55. Workout: Workout 1
56. Workout: Workout 2
57. Workout: Workout 1
58. Workout: Workout 2
59. Workout: Workout 1
60. Workout: Workout 2
61. Workout: Workout 1
62. Workout: Workout 2
63. Workout: Workout 1
64. Workout: Workout 2
65. Workout: Workout 1
66. Workout: Workout 2
67. Workout: Kraft Zusatz
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Brustmuskel |
Bankdrücken
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
68. Workout: Kraft Zusatz 2
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Rücken |
Klimmzüge
Geplant 2 Sätze mit: 16/16/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
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