Training 1 - Trainingsplan
1. Workout: Kraft
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Brustmuskel |
Bankdrücken
Geplant 3 Sätze mit: 12/12/12/ WH |
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| 2. | Brustmuskel |
Liegestützen
Geplant 3 Sätze mit: 12/12/12/ WH |
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| 3. | Schultermuskel |
Frontheben - Langhantel
Geplant 3 Sätze mit: 12/12/12/ WH |
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| 4. | Rücken |
Hyperextensions
Geplant 3 Sätze mit: 12/12/12/ WH |
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| 5. | Bizeps |
Langhantelcurls
Geplant 3 Sätze mit: 12/12/12/ WH |
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| 6. | Bizeps |
Hammercurls mit Kurzhanteln
Geplant 3 Sätze mit: 12/12/12/ WH |
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| 7. | Trizeps |
Dips an der Bank - Arnold-Dips
Geplant 3 Sätze mit: 12/12/12/ WH |
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| 8. | Beinmuskel |
Frontale Kniebeugen
Geplant 3 Sätze mit: 12/12/12/ WH |
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| 9. | Bauchmuskel |
Radfahr-Crunches
Geplant 3 Sätze mit: 12/12/12/ WH |
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