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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
(warm-up)
Stretching
Leg Extension
Leg Curl
Incline Barbell
Press 45 Bench
Lat Machine
Shoulder Press
Biceps Seated
Position, Both Arms
Ercolina
Adductor
Abductor
Abs Press
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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
(warm-up)
Stretching
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
Lower
Back
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
(warm-up)
Stretching
Dumbbell Flye
45◦ bench
Incline Barbell Press
45◦ bench
Pull Down To The Nape (Lat Machine) or Pull Down
Rowing Using Pulley,
Wide-Grip
Calf Raise (machine)
Adductor (machine)
Abductor (machine)
Bottom Muscle (machine)
Abs Press (machine)
Abs Press With
Moving Torso
Lower
Back
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 (warm-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
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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
(warm-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 On The
Leg Press Machine
Abs Press
Abs Press With
Moving Torso
Converse Abs Press
Hiperextensio
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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
(warm-up)
Stretching
Squat
Leg Press
Leg Extension (machine)
Shoulder Press (machine)
Lateral Raise
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 On The
Leg Press Machine
Abs Press
Abs Press With
Moving Torso
Converse Abs Press
Hiperextensio
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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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