Heimtraining - Trainingsplan
1. Workout: 1.Brust, Trizeps, Schultern
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Brustmuskel |
Liegestützen
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 2. | Brustmuskel |
Fliegende mit Kurzhanteln
Geplant 3 Sätze mit: 16/12/10/ WH |
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| 3. | Schultermuskel |
Schulterdrücken mit Kurzhanteln
Geplant 3 Sätze mit: 16/12/10/ WH |
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| 4. | Trizeps |
Dips an der Bank - Arnold-Dips
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 5. | Trizeps |
Kickbacks Kurzhantel
Geplant 3 Sätze mit: 16/12/10/ WH |
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| 6. | Bauchmuskel |
Crunch - Bauchpresse
Geplant 3 Sätze mit: 20/20/20/ WH |
........... WH ........... kg |
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| 7. | Bauchmuskel |
Sit-Ups
Geplant 3 Sätze mit: 20/20/20/ WH |
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2. Workout: 2.Beine, Rücken, Bizeps
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Beinmuskel |
Kniebeugen
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 2. | Rücken |
Klimmzüge
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 3. | Rücken |
Rudern - Kurzhantel
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 4. | Bizeps |
Alternierende Bizepscurls Kurzhantel
Geplant 3 Sätze mit: 16/12/10/ WH |
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| 5. | Bizeps |
Konzentrationscurls
Geplant 3 Sätze mit: 16/12/10/ WH |
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