Ganzkörper - Trainingsplan
1. Workout: Workout 1
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bauchmuskel |
Hüftheben am Boden
Geplant 1 Satz mit: 3/ WH |
........... WH ........... kg |
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| 2. | Bauchmuskel |
Sit-Ups
Geplant 1 Satz mit: 2/ WH |
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| 3. | Beinmuskel |
Kniebeugen
Geplant 1 Satz mit: 3/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
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| 4. | Bizeps |
Alternierende Bizepscurls Kurzhantel
Geplant 1 Satz mit: 5/ WH |
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| 5. | Bizeps |
Konzentrationscurls
Geplant 1 Satz mit: 3/ WH |
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| 6. | Rücken |
Rudern - Kurzhantel
Geplant 1 Satz mit: 2/ WH |
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| 7. | Trizeps |
Kickbacks Kurzhantel
Geplant 1 Satz mit: 3/ WH |
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| 8. | Unterarm |
Handbelenk-Beugen Kurzhantel
Geplant 1 Satz mit: 1/ WH |
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| 9. | Unterarm |
Handgelenk-Strecken Kurzhantel
Geplant 1 Satz mit: 1/ WH |
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| 10. | Ganzkörper |
Training
Geplant 1 Satz mit: / WH |
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