This set is dedicated for man 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.
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|
|Cycloergometer||C6||Cardio||6-8 min||approx. 100 spm||3-5||–|
|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||Hips/legs||Leg Press||R12||Resistance machines||4||12||4||12||4||12|
|2||Hips/legs||Multipower – przysiad||F12||Free weights||3||10||3||12||3||15|
|3||Front thigh||Leg Extension||R13||Resistance machines||3||10||3||12||3||15|
|4||Back thigh||Leg Curl||R14||Resistance machines||2||10||2||12||2||15|
|5||Calf||Rotary Calf||R17||Resistance machines||3||15||3||15||3||15|
|6||Lower back/bum||Lower Back Bench||F8||Free weights||3||10||3||12||3||12|
|7||Abdomen||AB Crunch Bench||F15||Free weights||4||15||4||20||4||25|