Ganzkörperplan - Trainingsplan
1. Workout: Brust, Bizeps,Triueps
1. Joggen
| Geplant | |
| Dauer | 20 Minuten |
| Entfernung | 2.1 Meter |
| Geleistet | |
| Dauer | ........... Minuten |
| Entfernung | ........... Meter |
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 2. | Brustmuskel |
Bankdrücken
Geplant 8 Sätze mit: 20/20/12/7/7/6/7/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 3. | Brustmuskel |
Negativ-Bankdrücken - Negativbank
Geplant 5 Sätze mit: 20/15/11/7/7/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 4. | Brustmuskel |
Bankdrücken Kurzhantel, flach
Geplant 7 Sätze mit: 12/12/12/12/12/10/8/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 5. | Brustmuskel |
Dips
Geplant 3 Sätze mit: 7/6/5/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 6. | Bizeps |
Konzentrationscurls
Geplant 6 Sätze mit: 12/12/8/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 7. | Trizeps |
Kickbacks Kurzhantel
Geplant 4 Sätze mit: 10/9/8/9/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 8. | Trizeps |
Trizepsdrücken beidarmig Kurzhantel
Geplant 4 Sätze mit: 10/10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
| 9. | Bauchmuskel |
Crunch - Bauchpresse
Geplant 3 Sätze mit: 20/20/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
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