6Weeks - Trainingsplan
1. Workout: Day1
1. Stepper / Treppensteigen
| Geplant | |
| Dauer | 5 Minuten |
| Geleistet | |
| Dauer | ........... Minuten |
| Entfernung | ........... Meter |
2. Crosstrainer
| Geplant | |
| Dauer | 5 Minuten |
| Geleistet | |
| Dauer | ........... Minuten |
| Entfernung | ........... Meter |
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 3. | Brustmuskel |
Bankdrücken - Trainingsgerät
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 4. | Brustmuskel |
Butterfly Übung
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 5. | Brustmuskel |
Fliegende - Maschine
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 6. | Trizeps |
Trizepsdrücken an der Maschine
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 7. | Trizeps |
Trizepsdrücken Untergriff am Kabelzug
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 8. | Trizeps |
Trizepsdrücken am Kabelzug
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 9. | Rücken |
Hyperextensions - Maschine
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 10. | Rücken |
Latziehen - enger Griff
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 11. | Rücken |
Latziehen zur Brust
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 12. | Bauchmuskel |
Crunch - Gerät
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
2. Workout: Day2
1. Stepper / Treppensteigen
| Geplant | |
| Dauer | 5 Minuten |
| Geleistet | |
| Dauer | ........... Minuten |
| Entfernung | ........... Meter |
2. Crosstrainer
| Geplant | |
| Dauer | 5 Minuten |
| Geleistet | |
| Dauer | ........... Minuten |
| Entfernung | ........... Meter |
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 3. | Bizeps |
Scott Curls - Trainingsgerät
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 4. | Bizeps |
Kabelcurls (tiefer Block)
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 5. | Bizeps |
Hammercurls am Gerät
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 6. | Schultermuskel |
Frontheben am Kabelzug
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 7. | Schultermuskel |
Reverse Fliegende - Maschine
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 8. | Schultermuskel |
Schulterdrücken - Maschine
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 9. | Beinmuskel |
Beinpresse
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 10. | Beinmuskel |
Beinstrecken
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 11. | Beinmuskel |
Beinbeugen - Beincurls, sitzend
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 12. | Bauchmuskel |
Crunch - Gerät
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
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