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.
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|