Masse gewinnung - Trainingsplan
1. Workout: Warm-Up
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bizeps |
Alternierende Bizepscurls Kurzhantel
Geplant 3 Sätze mit: 10/10/10/ WH |
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| 2. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 3 Sätze mit: 10/10/8/ WH |
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| 3. | Brustmuskel |
Bankdrücken
Geplant 3 Sätze mit: 10/10/10/ WH |
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| 4. | Brustmuskel |
Butterfly Übung
Geplant 3 Sätze mit: 10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
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| 5. | Brustmuskel |
Schrägbankdrücken mit Kurzhanteln
Geplant 3 Sätze mit: 12/12/12/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
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| 6. | Trizeps |
Dips an der Bank - Arnold-Dips
Geplant 3 Sätze mit: 10/10/10/ WH |
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| 7. | Trizeps |
Trizepsdrücken Kurzhantel
Geplant 3 Sätze mit: 10/10/10/ WH |
........... WH ........... kg |
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| 8. | Rücken |
Kreuzheben
Geplant 3 Sätze mit: 12/12/12/ WH |
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| 9. | Rücken |
Schulterheben mit Langhantel - Shrugs
Geplant 3 Sätze mit: 12/12/10/ WH |
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| 10. | Bauchmuskel |
Crunch - Bauchpresse
Geplant 3 Sätze mit: 10/10/10/ WH |
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| 11. | Unterarm |
Handbelenk-Beugen Kurzhantel
Geplant 3 Sätze mit: 10/10/10/ WH |
........... WH ........... kg |
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| 12. | Unterarm |
Handgelenk-Strecken Langhantel
Geplant 3 Sätze mit: 10/10/10/ WH |
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| 13. | Schultermuskel |
Arnold Presse
Geplant 3 Sätze mit: 10/10/10/ WH |
........... WH ........... kg |
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| 14. | Schultermuskel |
Aufrechtes Rudern (Frontziehen) - Langhantel
Geplant 3 Sätze mit: 12/12/12/ WH |
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| 15. | Schultermuskel |
Schulterdrücken Langhantel - Military Press
Geplant 3 Sätze mit: 10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
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