Home Gym HIT - Trainingsplan
1. Workout: Workout 1
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Beinmuskel |
Reverse Lunges
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 2. | Brustmuskel |
Schrägbankdrücken mit Kurzhanteln
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 3. | Beinmuskel |
Kniebeugen mit Kurzhanteln
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 4. | Rücken |
Langhantelrudern, vorgebeugt
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 5. | Beinmuskel |
Unterarm Stütz mit Bein heben
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 6. | Schultermuskel |
Arnold Presse
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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2. Workout: Workout 2
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Rücken |
Kreuzheben
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 2. | Rücken |
Rudern - Kurzhantel
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 3. | Beinmuskel |
Ausfallschritt mit Kurzhanteln
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 4. | Brustmuskel |
Flys mit Kurzhantel
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 5. | Schultermuskel |
Curl Schulter Combi mit Kurzhantel
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 6. | Bauchmuskel |
Russian Twist - Russische Drehung
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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3. Workout: Workout 3
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Beinmuskel |
Bulgarian Split Squad
Geplant 1 Satz mit: 12/ WH |
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| 2. | Rücken |
Swimmers
Geplant 1 Satz mit: 12/ WH |
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| 3. | Beinmuskel |
Bulgarian Split Squad
Geplant 1 Satz mit: 12/ WH |
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| 4. | Rücken |
Swimmers
Geplant 1 Satz mit: 12/ WH |
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| 5. | Beinmuskel |
Bulgarian Split Squad
Geplant 1 Satz mit: 12/ WH |
........... WH ........... kg |
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| 6. | Rücken |
Swimmers
Geplant 1 Satz mit: 12/ WH |
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| 7. | Beinmuskel |
Bulgarian Split Squad
Geplant 1 Satz mit: 12/ WH |
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| 8. | Rücken |
Swimmers
Geplant 1 Satz mit: 12/ WH |
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| 9. | Beinmuskel |
Bulgarian Split Squad
Geplant 1 Satz mit: 12/ WH |
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| 10. | Rücken |
Swimmers
Geplant 1 Satz mit: 12/ WH |
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| 11. | Beinmuskel |
Bulgarian Split Squad
Geplant 1 Satz mit: 12/ WH |
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| 12. | Rücken |
Swimmers
Geplant 1 Satz mit: 12/ WH |
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| 13. | Beinmuskel |
Bulgarian Split Squad
Geplant 1 Satz mit: 12/ WH |
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| 14. | Rücken |
Swimmers
Geplant 1 Satz mit: 12/ WH |
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| 15. | Beinmuskel |
Bulgarian Split Squad
Geplant 1 Satz mit: 12/ WH |
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| 16. | Rücken |
Swimmers
Geplant 1 Satz mit: 12/ WH |
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| 17. | Beinmuskel |
Bulgarian Split Squad
Geplant 1 Satz mit: 12/ WH |
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| 18. | Rücken |
Swimmers
Geplant 1 Satz mit: 12/ WH |
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| 19. | Beinmuskel |
Bulgarian Split Squad
Geplant 1 Satz mit: 12/ WH |
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| 20. | Rücken |
Swimmers
Geplant 1 Satz mit: 12/ WH |
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