Ganzkörper - Trainingsplan
1. Workout: Workout 1
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Brustmuskel |
Liegestützen
Geplant 3 Sätze mit: 10/10/10/ WH |
........... WH ........... kg |
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........... WH ........... kg |
| 2. | Brustmuskel |
Bankdrücken
Geplant 5 Sätze mit: 10/10/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 3. | Beinmuskel |
Beinstrecken
Geplant 5 Sätze mit: 15/15/15/15/15/ WH |
........... WH ........... kg |
........... WH ........... kg |
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| 4. | Bizeps |
Bizepscurls - SZ-Stange
Geplant 5 Sätze mit: 10/10/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
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| 5. | Schultermuskel |
Schulterdrücken Langhantel - Military Press
Geplant 5 Sätze mit: 20/20/20/20/20/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
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| 6. | Trizeps |
Dips an der Bank - Arnold-Dips
Geplant 5 Sätze mit: 15/15/15/15/15/ WH |
........... WH ........... kg |
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| 7. | Rücken |
Klimmzüge
Geplant 5 Sätze mit: 10/10/10/10/10/ WH |
........... WH ........... kg |
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| 8. | Unterarm |
Handbelenk-Beugen Kurzhantel
Geplant 5 Sätze mit: 10/10/10/10/10/ WH |
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| 9. | Bauchmuskel |
Crunch mit angehobenen Beinen
Geplant 3 Sätze mit: 50/50/50/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
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