Spartacus Workout - Trainingsplan
1. Workout: 3er Splitt
1. Splitt: Brust, Trizeps 2. Splitt: Beine, Schultern, Bauch 3. Splitt: Rücken, Bizeps
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Brustmuskel |
Liegestützen
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 2. | Brustmuskel |
Bankdrücken
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 3. | Brustmuskel |
Fliegende mit Kurzhanteln
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 4. | Trizeps |
Dips an der Bank - Arnold-Dips
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 5. | Trizeps |
Kickbacks Kurzhantel
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 6. | Trizeps |
French-Press - Stirndrücken
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 7. | Beinmuskel |
Frontale Kniebeugen
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 8. | Beinmuskel |
Ausfallschritt, Langhantel
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 9. | Beinmuskel |
Beinbeugen - Beincurls, stehend
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 10. | Schultermuskel |
Schulterdrücken Langhantel - Military Press
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 11. | Schultermuskel |
Frontheben mit Kurzhanteln
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 12. | Schultermuskel |
Seitheben mit Kurzhanteln
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 13. | Bauchmuskel |
Crunch - Bauchpresse
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 14. | Bauchmuskel |
Beinheben am Boden liegend
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 15. | Bauchmuskel |
Radfahr-Crunches
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 16. | Bauchmuskel |
Sit-Ups mit Oberkörperdrehen
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 17. | Rücken |
Klimmzüge
Geplant 1 Satz mit: / WH |
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| 18. | Rücken |
Kreuzheben
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 19. | Rücken |
Rudern - Kurzhantel
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 20. | Bizeps |
Langhantelcurls
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 21. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 3 Sätze mit: 15/15/15/ WH |
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| 22. | Bizeps |
Konzentrationscurls
Geplant 3 Sätze mit: 15/15/15/ WH |
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