Fitnessstudio - Trainingsplan
1. Workout: Brust Bizeps
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bizeps |
Bizepscurls - SZ-Stange
Geplant 4 Sätze mit: 20/15/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 2. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 5 Sätze mit: 10/8/8/8/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 3. | Bizeps |
Langhantelcurls
Geplant 5 Sätze mit: 20/15/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 4. | Bizeps |
Kabelcurls (tiefer Block)
Geplant 5 Sätze mit: 20/10/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
1. Workout: Brust Bizeps
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bizeps |
Bizepscurls - SZ-Stange
Geplant 4 Sätze mit: 20/15/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 2. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 5 Sätze mit: 10/8/8/8/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 3. | Bizeps |
Langhantelcurls
Geplant 5 Sätze mit: 20/15/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 4. | Bizeps |
Kabelcurls (tiefer Block)
Geplant 5 Sätze mit: 20/10/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
1. Workout: Brust Bizeps
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bizeps |
Bizepscurls - SZ-Stange
Geplant 4 Sätze mit: 20/15/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 2. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 5 Sätze mit: 10/8/8/8/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 3. | Bizeps |
Langhantelcurls
Geplant 5 Sätze mit: 20/15/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 4. | Bizeps |
Kabelcurls (tiefer Block)
Geplant 5 Sätze mit: 20/10/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
1. Workout: Brust Bizeps
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bizeps |
Bizepscurls - SZ-Stange
Geplant 4 Sätze mit: 20/15/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 2. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 5 Sätze mit: 10/8/8/8/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 3. | Bizeps |
Langhantelcurls
Geplant 5 Sätze mit: 20/15/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 4. | Bizeps |
Kabelcurls (tiefer Block)
Geplant 5 Sätze mit: 20/10/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
1. Workout: Brust Bizeps
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bizeps |
Bizepscurls - SZ-Stange
Geplant 4 Sätze mit: 20/15/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 2. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 5 Sätze mit: 10/8/8/8/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 3. | Bizeps |
Langhantelcurls
Geplant 5 Sätze mit: 20/15/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 4. | Bizeps |
Kabelcurls (tiefer Block)
Geplant 5 Sätze mit: 20/10/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
1. Workout: Brust Bizeps
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bizeps |
Bizepscurls - SZ-Stange
Geplant 4 Sätze mit: 20/15/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 2. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 5 Sätze mit: 10/8/8/8/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 3. | Bizeps |
Langhantelcurls
Geplant 5 Sätze mit: 20/15/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 4. | Bizeps |
Kabelcurls (tiefer Block)
Geplant 5 Sätze mit: 20/10/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
1. Workout: Brust Bizeps
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bizeps |
Bizepscurls - SZ-Stange
Geplant 4 Sätze mit: 20/15/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 2. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 5 Sätze mit: 10/8/8/8/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 3. | Bizeps |
Langhantelcurls
Geplant 5 Sätze mit: 20/15/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 4. | Bizeps |
Kabelcurls (tiefer Block)
Geplant 5 Sätze mit: 20/10/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
1. Workout: Brust Bizeps
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bizeps |
Bizepscurls - SZ-Stange
Geplant 4 Sätze mit: 20/15/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 2. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 5 Sätze mit: 10/8/8/8/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 3. | Bizeps |
Langhantelcurls
Geplant 5 Sätze mit: 20/15/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 4. | Bizeps |
Kabelcurls (tiefer Block)
Geplant 5 Sätze mit: 20/10/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
1. Workout: Brust Bizeps
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bizeps |
Bizepscurls - SZ-Stange
Geplant 4 Sätze mit: 20/15/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 2. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 5 Sätze mit: 10/8/8/8/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 3. | Bizeps |
Langhantelcurls
Geplant 5 Sätze mit: 20/15/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 4. | Bizeps |
Kabelcurls (tiefer Block)
Geplant 5 Sätze mit: 20/10/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
1. Workout: Brust Bizeps
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bizeps |
Bizepscurls - SZ-Stange
Geplant 4 Sätze mit: 20/15/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 2. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 5 Sätze mit: 10/8/8/8/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 3. | Bizeps |
Langhantelcurls
Geplant 5 Sätze mit: 20/15/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 4. | Bizeps |
Kabelcurls (tiefer Block)
Geplant 5 Sätze mit: 20/10/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
. Workout: Ruhetag
© www.wikifit.de