Fitness und Muskelaufbau-/Definitionsplan Beine-Po für Sportler (niedriger Umfang)
Viel Spaß beim Training!
| Tag | To do | Umfang | Check |
|---|---|---|---|
| 1.Tag | 1 Bein-Po Workout Anfänger | 3 Sätze | [frontend-checklist name="511" cookie="off"] |
| 2.Tag | 1 Rumpf Workout Anfänger | 3 Sätze | [frontend-checklist name="512" cookie="off"] |
| 3.Tag | Frei | [frontend-checklist name="513" cookie="off"] | |
| 4.Tag | Frei | [frontend-checklist name="514" cookie="off"] | |
| 5.Tag | 1 Ganzkörper Workout Anfänger + 1+2+3 Mobility Workout Fortgeschrittene |
3 Sätze 1 Satz |
[frontend-checklist name="515" cookie="off"] |
| 6.Tag | Frei | [frontend-checklist name="516" cookie="off"] | |
| 7.Tag | Frei | [frontend-checklist name="517" cookie="off"] | |
| 8.Tag | 1 Bein-Po Workout Anfänger | 3 Sätze | [frontend-checklist name="518" cookie="off"] |
| 9.Tag | Laufen oder Walken / Fahrrad fahren / Schwimmen |
20-30min 40-50min |
[frontend-checklist name="519" cookie="off"] |
| 10.Tag | Frei | [frontend-checklist name="520" cookie="off"] | |
| 11.Tag | Frei | [frontend-checklist name="521" cookie="off"] | |
| 12.Tag | 1 Ganzkörper Workout Fortgeschrittene | 2 Sätze | [frontend-checklist name="522" cookie="off"] |
| 13.Tag | Frei | [frontend-checklist name="523" cookie="off"] | |
| 14.Tag | Frei | [frontend-checklist name="524" cookie="off"] | |
| 15.Tag | 1 Rumpf Workout Fortgeschrittene + 1+2+3 Mobility Workout Fortgeschrittene |
2 Sätze 1 Satz |
[frontend-checklist name="525" cookie="off"] |
| Tag | To do | Umfang | Check |
|---|---|---|---|
| 16.Tag | Frei | [frontend-checklist name="526" cookie="off"] | |
| 17.Tag | 1 Bein-Po Workout Fortgeschrittene (lange Version) | 2 Sätze | [frontend-checklist name="527" cookie="off"] |
| 18.Tag | Frei | [frontend-checklist name="528" cookie="off"] | |
| 19.Tag | Frei | [frontend-checklist name="529" cookie="off"] | |
| 20.Tag | 1 Rumpf Workout Fortgeschrittene + 1 Schulter-Nacken Workout Fortgeschrittene |
2 Sätze 1 Satz |
[frontend-checklist name="530" cookie="off"] |
| 21.Tag | Frei | [frontend-checklist name="531" cookie="off"] | |
| 22.Tag |
Laufen oder Walken / Fahrrad fahren / Schwimmen |
20-30min 40-50min |
[frontend-checklist name="532" cookie="off"] |
| 23.Tag | Frei | [frontend-checklist name="533" cookie="off"] | |
| 24.Tag | 1 Ganzkörper Workout Fortgeschrittene + 1+2+3 Mobility Workout Fortgeschrittene |
2 Sätze 1 Satz |
[frontend-checklist name="534" cookie="off"] |
| 25.Tag | Frei | [frontend-checklist name="535" cookie="off"] | |
| 26.Tag | 2 Rumpf Workout Fortgeschrittene | 3 Sätze | [frontend-checklist name="536" cookie="off"] |
| 27.Tag | Frei | [frontend-checklist name="537" cookie="off"] | |
| 28.Tag | 2 Ganzkörper Workout Fortgeschrittene | 3 Sätze | [frontend-checklist name="538" cookie="off"] |
| 29.Tag | Frei | [frontend-checklist name="539" cookie="off"] | |
| 30.Tag | 2 Bein-Po Workout Fortgeschrittene + 1 Schulter-Nacken Workout Fortgeschrittene |
2 Sätze 2 Sätze |
[frontend-checklist name="540" cookie="off"] |
Dein Trainingsplan als PDF-Datei:
[mycred_link href="https://bemypt.de/wp-content/uploads/2019/01/Fitness-und-Muskelaufbau-Definitionsplan-Bein-Po-Sportler-niedriger-Umfang.pdf" target="_blank" ]
BeMyPT- Fitness-und Muskelaufbau-/Definitionsplan Beine-Po Sportler (niedriger Umfang)
[/mycred_link]Deinen Trainingsplan aktivieren:
[mycred_link amount="5" href="https://bemypt.de/meine-trainingsplaene/" ctype="fmbpsn" ]