Progress – Men – 1 year – Muscles – Training B - CityFit
Join from 69.95 PLN/MONTH
Without long-term contract contract
Log in / Come back to us

Training plans

GENERAL INFORMATION

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.

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
    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