Oberkörper - Trainingsplan
1. Workout: Workout 1
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Rücken |
Latziehen zur Brust
Geplant 4 Sätze mit: 8/10/9/8/ WH |
........... WH ........... kg |
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........... WH ........... kg |
| 2. | Rücken |
Rudern - Maschine
Geplant 3 Sätze mit: 10/10/10/ WH |
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........... WH ........... kg |
| 3. | Brustmuskel |
Bankdrücken
Geplant 4 Sätze mit: 8/8/8/8/ WH |
........... WH ........... kg |
........... WH ........... kg |
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| 4. | Schultermuskel |
Schulterdrücken Langhantel - Military Press
Geplant 3 Sätze mit: 10/10/10/ WH |
........... WH ........... kg |
........... WH ........... kg |
........... WH ........... kg |
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| 5. | Brustmuskel |
Butterfly Übung
Geplant 3 Sätze mit: 12/12/12/ WH |
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| 6. | Rücken |
Reverse-Flys in Bauchlage
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 7. | Bizeps |
Kabelcurls (tiefer Block)
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 8. | Trizeps |
Trizepsdrücken am Kabelzug
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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........... WH ........... kg |
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