10x10 - Trainingsplan
1. Workout: rücken /schulter /unterer Rücken
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Rücken |
unterer Rücken (4)
Geplant 1 Satz mit: 10/ WH |
........... WH ........... kg |
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| 2. | Rücken |
latzug (25)
Geplant 1 Satz mit: 10/ WH |
........... WH ........... kg |
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| 3. | Rücken |
Trapez (13)
Geplant 1 Satz mit: 10/ WH |
........... WH ........... kg |
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| 4. | Schultermuskel |
hintere Schulter (17)
Geplant 1 Satz mit: 10/ WH |
........... WH ........... kg |
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| 5. | Schultermuskel |
schulter (23)
Geplant 1 Satz mit: 10/ WH |
........... WH ........... kg |
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2. Workout: brust/ bizeps/ trizeps
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Brustmuskel |
brust drücken (27)
Geplant 1 Satz mit: 10/ WH |
........... WH ........... kg |
........... WH ........... kg |
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........... WH ........... kg |
| 2. | Brustmuskel |
multipresse 45° (42)
Geplant 1 Satz mit: 10/ WH |
........... WH ........... kg |
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| 3. | Bizeps |
bizeps (33)
Geplant 1 Satz mit: 10/ WH |
........... WH ........... kg |
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| 4. | Trizeps |
trizeps (18)
Geplant 1 Satz mit: 10/ WH |
........... WH ........... kg |
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3. Workout: beine/Bauch
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Rücken |
unterer Rücken (4)
Geplant 1 Satz mit: 10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 2. | Beinmuskel |
beinpresse (10)
Geplant 1 Satz mit: 10/ WH |
........... WH ........... kg |
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| 3. | Beinmuskel |
beinbeuger (21)
Geplant 1 Satz mit: 10/ WH |
........... WH ........... kg |
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| 4. | Beinmuskel |
wadenwippe (7)
Geplant 1 Satz mit: 10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 5. | Bauchmuskel |
bauch
Geplant 1 Satz mit: 10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
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