Ganzkörper
General
Beginner
Machine strength
Plan Details
The Ganzkörper routine by Wieschen is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Ganzkörper 3-4 mal die Woche
Routine detail
Mon
Workout 1
Est. 0 min
8 exercises
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Tue
Workout 2
Est. 0 min
8 exercises
Plank
3 Sets
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 20 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Wed
New Workout
Est. 0 min
8 exercises
Walking
3 Sets
T Bar Row
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
