Workout 1 - Trainingsplan
1. Workout: Workout 1
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bauchmuskel |
Sit-Ups
Geplant 1 Satz mit: 15/ WH |
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| 2. | Rücken |
Schwimmer
Geplant 1 Satz mit: 8/ WH |
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| 3. | Bauchmuskel |
Side Crunch links
Geplant 1 Satz mit: 8/ WH |
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| 4. | Brustmuskel |
Liegestützen
Geplant 1 Satz mit: 6/ WH |
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| 5. | Bauchmuskel |
Side Crunch rechts
Geplant 1 Satz mit: 8/ WH |
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| 6. | Bauchmuskel |
sit up l. Bein r. Arm
Geplant 1 Satz mit: 8/ WH |
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| 7. | Ganzkörper |
Unterarmstütz - Planks
Geplant 1 Satz mit: / WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
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| 8. | Bauchmuskel |
sit up r. Bein l. Arm
Geplant 1 Satz mit: 8/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 9. | Bauchmuskel |
Side Planck links
Geplant 1 Satz mit: 8/ WH |
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| 10. | Ganzkörper |
Bergsteiger
Geplant 1 Satz mit: 20/ WH |
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| 11. | Bauchmuskel |
Side Planck rechts
Geplant 1 Satz mit: 8/ WH |
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| 12. | Ganzkörper |
Lufttreten
Geplant 1 Satz mit: 10/ WH |
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| 13. | Bizeps |
Langhantelcurls
Geplant 3 Sätze mit: 10/10/10/ WH |
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| 14. | Trizeps |
Trizepsdrücken Langhantel über Kopf
Geplant 3 Sätze mit: 8/8/8/ WH |
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| 15. | Schultermuskel |
Seitheben mit Kurzhanteln
Geplant 3 Sätze mit: 8/8/8/ WH |
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| 16. | Brustmuskel |
Liegestützen
Geplant 3 Sätze mit: 5/5/5/ WH |
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