Start - Trainingsplan
1. Workout: No Pain No Gain
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bauchmuskel |
Sit-Ups
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 2. | Beinmuskel |
Ausfallschritt, ohne Gewichte
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 3. | Ganzkörper |
Bergsteiger
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 4. | Brustmuskel |
Liegestützen
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 5. | Ganzkörper |
Unterarmstütz - Planks
Geplant 4 Sätze mit: //// WH |
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| 6. | Bizeps |
Bizeps-Curls 21er
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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2. Workout: More Pain More Gain
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bauchmuskel |
Sit-Ups
Geplant 4 Sätze mit: 12/12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 2. | Beinmuskel |
Frontale Kniebeugen
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 3. | Ganzkörper |
Unterarmstütz - Planks
Geplant 2 Sätze mit: // WH |
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| 4. | Rücken |
Rudern - Kurzhantel
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 5. | Bizeps |
Bizeps-Curls 21er
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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