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8 Wochen Trainingsplan
TRAINING #1 (45 Sek. Pause zwischen den einzelnen Sätzen)
Kniebeugen - 3 Sätze je 15 Widerholungen (3 x 15)
Bankdrücken sitzend - 3 x 15
Kniebeugen einbeinig - 2 x 15
Schrägbankdrücken - 2 x 15
Beinstrecker sitzend - 2 x 15
Fliegende - 2 x 15
Latziehen (vorne) - 3 x 15
Trizepsdrücken stehend - 3 x 15
Bauch Crunches - 2 x 15 – Anspannung für 2 Sekunden halten
Schräge Crunches - 2 x 15 + 15
TRAINING #2 (45 Sek. Pause zwischen den einzelnen Sätzen)
Kreuzheben - 3 x 15
Schulterpresse sitzend - 3 x 15
Beinstrecker - 3 x 15 + 15
Schulterziehen, Seitheben und Frontheben stehend - 3 x 15
3 Sätze je 15 für jede Übung (3 x 15 + 15 + 15)
Hüftbeugen stehend, liegende Hüft-Abduktoren- und Adduktorenübung - 3 x 10 + 10 + 10
Bizepscurls stehend - 3 x 15
Wadenheben - 3 x 10 + 10 + 10 (Zehen nach innen / außen und gerade)
Rückenstrecker - 3 x 15
TRAINING #3 (45 Sek. Pause zwischen den einzelnen Sätzen)
Kniebeugen einbeinig - 3 x 15 + 15
Bankdrücken einarmig - 3 x 15 + 15
Beinstrecken einbeinig sitzend - 3 x 15 + 15
Schrägbankdrücken einarmig - 3 x 15 + 15
Stehendes Rudern - 3 x 15
Latziehen mit Untergriff - 2 x 15
Trizepsstrecken überkopf sitzend - 2 x 15
Bauch Crunches - 2 x 15 – Anspannung 2 Sekunden halten
Seitliche Crunches - 2 x 15 + 15
TRAINING #4 (45 Sek. Pause zwischen den einzelnen Sätzen)
Kreuzheben - 4 x 15
Schulterdrücken einarmig - 4 x 15 + 15
Bein-Curls - 4 x 15 + 15
Schulterziehen, Seitheben und Frontheben stehend - 4 x 15 + 15 + 15
Hüftbeugen stehend, liegende Hüft-Abduktoren- und Adduktorenübung - 3 x 10 + 10 + 10
Bizepscurls stehend - 3 x 15
Wadenheben - 3 x 10 + 10 + 10 (Zehen nach innen / außen und gerade)
Rückenstrecker - 3 x 15
TRAINING #5 (60 Sek. Pause zwischen den einzelnen Sätzen)
Kniebeugen- 4 x 15
Bankdrücken - 4 x 15
Beinstrecken einbeinig sitzend - 2 x 12
Schrägbankdrücken - 2 x 12
Beinstrecker sitzend - 2 x 12
Fliegende - 2 x 12
Latzug zur Brust - 4 x 12
Stehendes Trizepsdrücken - 4 x 15
WOCHE EINS
WOCHE ZWEI
Beispiel: 2 x 15 + 15 bedeutet:
15 Wiederholungen zur rechten Seite und 15 Wiederholungen zur linken
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