Profiled – 16+ – Men – Gymmachine - CityFit
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Training plans

GENERAL INFORMATION

This set is based on resistance machines that give amazing results. These machines are strengthening muscles but are safe for bones and joints. Additional cardio exercise will improve your strength.

SUGGESTIONS

Optimal training is 2×7. Exercise for approx. 40 mins. Drink 1l of water. Remember to take your towel and sport shoes. Exercise after a meal.

Warm-up:   Machine   Machine symbol Zone Time Pace Level % gradient     Watch video
    Elliptical trainer C3 Cardio 10 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 Back Low Row R6 Resistance machines 3 8 3 10 3 10
2 Front thigh Leg Extension R13 Resistance machines 3 10 3 12 3 12
3 Chest Chest Press R2 Resistance machines 3 8 3 10 3 10
4 Lower back Lower Back Bench F8 Free weights 2 10 2 12 2 12
5 Abdomen Abdominal Crunch R9 Resistance machines 3 12 3 15 3 15
Cardio:   Machine   Machine symbol Zone Time Pace Level % gradient     Watch video
    Threadmill C2 Cardio 10 min 8-10 min