Plüschiger Anfangsplan - Trainingsplan
1. Workout: Workout 1
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Trizeps |
Trizepsdrücken an der Maschine
Geplant 4 Sätze mit: 16/12/12/12/ WH |
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| 2. | Brustmuskel |
Butterfly Übung
Geplant 4 Sätze mit: 16/12/12/12/ WH |
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| 3. | Rücken |
Rudern - Maschine
Geplant 4 Sätze mit: 16/12/12/12/ WH |
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| 4. | Beinmuskel |
Beinpresse
Geplant 4 Sätze mit: 16/12/12/12/ WH |
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| 5. | Beinmuskel |
Adduktoren an der Maschine
Geplant 4 Sätze mit: 16/12/12/12/ WH |
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| 6. | Beinmuskel |
Abduktion - Maschine, sitzend
Geplant 4 Sätze mit: 16/12/12/12/ WH |
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| 7. | Beinmuskel |
Beinstrecken
Geplant 4 Sätze mit: 16/12/12/12/ WH |
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| 8. | Beinmuskel |
Beinbeugen - Beincurls, sitzend
Geplant 4 Sätze mit: 16/12/12/12/ WH |
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| 9. | Bauchmuskel |
Crunch - Gerät
Geplant 4 Sätze mit: 16/12/12/12/ WH |
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| 10. | Bauchmuskel |
Oberkörperdrehen
Geplant 4 Sätze mit: 16/12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
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