Trainingsplan - Trainingsplan
1. Workout: Ganzkörpertraining
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Beinmuskel |
Kniebeugen
Geplant 3 Sätze mit: /// WH |
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| 2. | Rücken |
Rudern - Kurzhantel
Geplant 3 Sätze mit: /// WH |
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| 3. | Rücken |
Langhantelrudern, vorgebeugt
Geplant 3 Sätze mit: /// WH |
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| 4. | Brustmuskel |
Liegestützen
Geplant 3 Sätze mit: /// WH |
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| 5. | Brustmuskel |
Überzüge - Pull-Over Kurzhantel
Geplant 3 Sätze mit: /// WH |
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| 6. | Schultermuskel |
Aufrechtes Rudern (Frontziehen) - Langhantel
Geplant 3 Sätze mit: /// WH |
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| 7. | Schultermuskel |
Frontheben - Langhantel
Geplant 3 Sätze mit: /// WH |
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| 8. | Schultermuskel |
Nackendrücken Langhantel
Geplant 3 Sätze mit: /// WH |
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| 9. | Schultermuskel |
Seitheben mit Kurzhanteln
Geplant 3 Sätze mit: /// WH |
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| 10. | Bizeps |
Alternierende Bizepscurls Kurzhantel
Geplant 3 Sätze mit: /// WH |
........... WH ........... kg |
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| 11. | Bizeps |
Bizepscurls - SZ-Stange
Geplant 3 Sätze mit: /// WH |
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| 12. | Bizeps |
Konzentrationscurls
Geplant 3 Sätze mit: /// WH |
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| 13. | Trizeps |
Dips an der Bank - Arnold-Dips
Geplant 3 Sätze mit: /// WH |
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| 14. | Trizeps |
Kickbacks Kurzhantel
Geplant 3 Sätze mit: /// WH |
........... WH ........... kg |
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........... WH ........... kg |
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