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WOMEN - BEGINNERS
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WOMEN ADVANCED
MEN - BEGINNERS
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MEN - ADVANCED |
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TRAINING
PROGRAM FOR WOMEN |
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WOMEN
- BEGINNERS
2-3 times/week to 8 weeks |
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Cardio
Stretching
Leg Extension
Leg Curl
Incline Barbell Press 45◦ bench
Pull Down to The Nape (Lat machine)
Shoulder Press
Biceps Seated Position, Both Arms
Rope Pressdown (Ercolina)
Adductor
Abductor
Abs Press |
10-30 min.
2
x 15
2
x 15
2
x 12
2
x 12
2
x 12
2
x 12
2
x 12
2
x 20
2
x 20
2
x 20
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WOMEN
- ADVANCED
3-4 times/week |
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3 times: first
week „A” „B” „A” second week „B” „A” „B”
4 times:
weekly „A” „B” „A” „B” |
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Day „A”
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Cardio
(warming up)
Gymnastics
Leg Press (machine)
Leg Extension (machine)
Leg Curl (machine)
Calf Raise (machine)
Shoulder Press (machine)
Lateral Raise (machine)
Biceps using pulley
Rope Pulldown
Abs Press
Abs Press with moving torso
Hiperextensio
Cardio
(deduction)
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10 min.
4
x 15
4
x 15
4
x 15
4
x 25
3
x 12
3
x 12
4
x 12
4
x 12
2
x 30
2
x 30
3
x 20
10 min.
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Day „B”
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Cardio
(warming up)
Gymnastics
Dumbbell Flye 45◦ bench
Incline Barbell Press 45◦ bench
Pull Down to the nape (Lat Machine)
Rowing using pulley, wide-grip
Calf Raise (machine)
Adductor (machine)
Abductor (machine)
Bottom muscle
Abs Press
Abs Press with moving torso
Hiperextensio
Cardio
(deduction)
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10 min.
3
x 12
3
x 12
4
x 12
4
x 12
4
x 25
4
x 30
4
x 30
4
x 25
2
x 30
2
x 30
3
x 20
10 min.
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TRAINING PROGRAM FOR MEN |
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MEN
- BEGINNERS
2-3 times/week to 8 weeks |
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Cardio (warming up)
Stretching
Flat-Bench Barbell Press
Pull Down to The
Nape
Squat with Barbell
Shoulder Press (machine)
Biceps-standing
position, with two-handed barbell
Rope Pressdown
Calf Raise (machine)
Abs Press
Hiperextensio |
10 min.
3-4 x 15
3-4 x 15
3 x 15
3-4 x 15
3-4 x 15
3-4 x 15
3-4 x 15
2-3
x 20
2
x 10
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MEN
- ADVANCED
3-4 times/week |
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3 times: first
week „A” „B” „A” second week „B” „A” „B”
4 times:
weekly „A” „B” „A” „B” |
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Day „A” |
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Cardio
(warming up)
Stretching
Flat-Bench Barbell Press
Pull Over
Dumbbell Flye (machine or 45◦ bench)
Pull Down to The Nape
or Pull Up to the bar with wide-grip
Pull to the chest close- and converse grip
Rowing with wide-grip (machine)
Leg Curl (machine)
Calf Raise (machine)
Abs Press
Abs Press with moving torso
Converse Abs Press
Hiperextensio |
10 min.
4
x 8-10
4
x 8-10
4
x 8-10
4
x 8-10
4
x 8-10
4
x 8-10
6
x 12-15
4
x 25-30
2
x 30
2
x 30
2
x 30
3 x 15-20
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Day „B” |
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Cardio
(warming up)
Stretching
Squat
Leg Press
Leg Extension (machine)
Shoulder Press (machine)
Lateral Raise (machine)
Biceps, standing position with two dumbbells
Biceps on Scott bench with one dumbbell
Flat-Bench Arm Extension or Pull Up to the bar with close-grip
Rope Pressdown
Calf Raise (machine)
Abs Press
Abs Press with moving torso
Converse Abs Press
Hiperextensio |
10 min.
4
x 12-15
3
x 12-15
3
x 12-15
4
x 8-10
4
x 8-10
4
x 8-10
4
x 8-10
4
x 8-10
4
x 25-30
2
x 30
2
x 30
2
x 30
3 x 15-20
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