Progress – Men – 6 weeks – Muscles – Training A - CityFit
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Training plans

GENERAL INFORMATION

This set is dedicated for men who would like to work on their muscles. Training is based on bodybuilding method and, when done as often as suggested, must give results! Additional cardio exercise done after every training will accelerate fat burning.

SUGGESTIONS

Optimal training is 3×7. Do not exceed 4 training sessions per week. Exercise for around 60 mins. Drink 1 l of water.

Remember to take towel and sport shoes. Start your training 90 mins after meal. Make sure that your diet is full of proteins.

Warm-up:   Machine   Machine symbol Zone Time Pace Level % gradient     Watch video
    Elliptical trainer C3 Cardio 6-8 min approx. 100 spm 1    
Exercises: Impact Machine   Machine symbol Zone 1-2 weeks sets 1-2 weeks repetition 3-4 weeks sets 3-4 weeks repetition 5-6 weeks sets 5-6 weeks repetition Watch video
1 Chest Incline Chest Press P2 Free weights 3 10 3 12 3 12
2 Chest Chest Press P1 Free weights 2 10 2 12 2 12
3 Back Lat Machina R5 Resistance machines 3 10 3 12 3 12
4 Shoulders Shoulder Press R4 Resistance machines 2 10 2 12 2 12
5 Back Low Row P6 Free weights 2 10 2 12 2 12
6 Biceps Arm Curl R7 Resistance machines 2 10 2 12 2 12
7 Triceps Arm Extension R8 Resistance machines 2 12 2 12 2 12