Testplan - Trainingsplan
1. Workout: Training
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Bauchmuskel |
Crunch - Bauchpresse
Geplant 2 Sätze mit: 20/20/ WH |
........... WH ........... kg |
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| 2. | Bauchmuskel |
Beinheben am Boden liegend
Geplant 2 Sätze mit: 20/20/ WH |
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| 3. | Beinmuskel |
Kniebeugen
Geplant 2 Sätze mit: 20/20/ WH |
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| 4. | Bizeps |
Alternierende Bizepscurls Kurzhantel
Geplant 3 Sätze mit: 20/20/20/ WH |
........... WH ........... kg |
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| 5. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 2 Sätze mit: 20/20/ WH |
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| 6. | Brustmuskel |
Liegestützen
Geplant 4 Sätze mit: 20/20/20/20/ WH |
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| 7. | Brustmuskel |
Bankdrücken Kurzhantel, flach
Geplant 2 Sätze mit: 20/20/ WH |
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| 8. | Rücken |
Schulterheben mit Kurzhanteln - Shrugs
Geplant 3 Sätze mit: 20/20/20/ WH |
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| 9. | Schultermuskel |
Arnold Presse
Geplant 2 Sätze mit: 15/15/ WH |
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| 10. | Schultermuskel |
Frontheben mit einer Kurzhantel
Geplant 2 Sätze mit: 15/15/ WH |
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| 11. | Trizeps |
Dips an der Bank - Arnold-Dips
Geplant 2 Sätze mit: 20/20/ WH |
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| 12. | Trizeps |
Trizepsdrücken Kurzhantel
Geplant 2 Sätze mit: 20/20/ WH |
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| 13. | Unterarm |
Handgelenk-Strecken Kurzhantel
Geplant 2 Sätze mit: 15/15/ WH |
........... WH ........... kg |
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