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Ganzkörper Einstieg

Sirronbln

Nov 9th 2022

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Ganzkörper Einstieg

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Einstieg

ANY
ANY
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ANY

Beine 7 exercises, 0 min

	Indoor Cycling	1x5 reps • 1200s	rest: 10s
	Barbell Squat	5x5 reps	rest: 45s
	Machine Leg Press	5x8 reps	rest: 45s
	Machine Seated Calf Raise	5x8 reps	rest: 45s
	Machine Leg Extension	5x5 reps	rest: 75s
	Machine Leg Curl (Prone)	5x8 reps	rest: 45s
	Indoor Cycling	1x5 reps • 300s	rest: 30s

Bizeps / Trizeps 7 exercises, 0 min

	Indoor Cycling	5x8 reps • 1200s	rest: 45s
	Cable Tricep Pushdown (V-Bar)	5x8 reps	rest: 45s
	Preacher Curl Machine	5x8 reps	rest: 45s
	Machine Dip	5x8 reps	rest: 45s
	Machine Tricep Extension	5x8 reps	rest: 45s
	Cable High Pulley Tricep Extension	5x8 reps	rest: 45s
	Indoor Cycling	5x8 reps • 600s	rest: 45s

Brust / Schulter 6 exercises, 0 min

	Indoor Cycling	1x5 reps • 1200s	rest: 10s
	Machine Fly	5x8 reps	rest: 45s
	Machine Bench Press	5x8 reps	rest: 45s
	Machine Reverse Fly	5x8 reps	rest: 45s
	Cable Upright Row	5x8 reps	rest: 45s
	Indoor Cycling	5x8 reps • 600s	rest: 45s

Rücken 8 exercises, 0 min

	Indoor Cycling	1x5 reps • 1200s	rest: 10s
	Barbell Romanian Deadlift	5x8 reps	rest: 45s
	Barbell Bent-Over Row	5x8 reps	rest: 45s
	T Bar Row	5x8 reps	rest: 45s
	Dumbbell Rear Delt Row	5x8 reps	rest: 45s
	Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 45s
	Cable Shoulder Extension	5x8 reps	rest: 45s
	Indoor Cycling	1x5 reps • 600s	rest: 30s

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