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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 |
| 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 |