Playlist
1) Schulter locker. Arme kreisen von vorne nach hinten und von hinten nach vorne. 2) Im Stand von links nach rechts drehen und einen Arm einklappen und den anderen öffnen. 3) Enger Stand und Knie in beide Richtungen kreisen. 4) Stand auf einem Bein und das andere Bein kreisen – danach Seite wechseln. 5) Kinn an die Brust und den Kopf von links nach rechts bewegen. Das Kinn bleibt immer angelegt während der Bewegung.
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
1) Einatmen und die Arme samt Blick nach oben richten. 2) Ausatmen und mit gestreckten Beinen nach unten gehen. 3) Dann nach vor arbeiten bis wir in der Kobra Position sind. Arme sind gestreckt und wir bilden ein Hohlkreuz. (Beine können ruhig abgelgt werden) |
4) In der Kobra Position nach links und danach nach rechts drehen. 5) Wir schieben uns zurück in die Downward Facing Dog Position (Rumpf soll zwischen die Arme geführt werden und die Beine sind gestreckt) und treten mit unseren Füßen hoch und runter. |
6) Rechtes Bein heben und über die Hüfte nach links aufdrehen 7) Rechtes Bein nach vorne neben die rechte Hand stellen (mit dem linken Arm am Boden abstützen). 8) Mit der rechten Hand und dem Rumpf eine Bewegung nach rechts oben einleiten. |
| (Der untere Rücken leitet den Befehl ein) 3 mal hoch und runter. Beim hochgehen ausatmen und beim runter gehen einatmen. (Durch die Nase atmen) |
9) Dann wieder zurück schieben in die Downward Facing Dog Position-wieder treten. 10) Linkes Bein heben und über die Hüfte nach rechts aufdrehen 11) Linkes Bein nach vorne neben die linke Hand stellen (mit dem rechten Arm am Boden abstützen). |
| 12) Mit der linken Hand und dem Rumpf eine Bewegung nach links oben einleiten. (Der untere Rücken leitet den Befehl ein). 3 mal hoch und runter. Beim hochgehen ausatmen und beim runter gehen einatmen. (Durch die Nase atmen) |
| 13) Dann wieder zurück schieben in die Downward Facing Dog Position- wieder treten. |
14) Jetzt vorschieben in die Kobra Position. Mit dem Kopf Richtung Matte senken und vorgehen bis wir im Hohlkreuz sind. 15) Jetzt Plank Position einnehmen und mit möglichst getreckten Körper/ Beinen aufstehen. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Lege dich auf die Bank und baue eine Körperspannung auf. Hebe die Langhantel aus dem Rack und führe sie zur unteren Brust und drücke sie direkt hoch bis die Arme gestreckt sind. Körper und Beinspannung halten. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Lege dich auf die Bank und baue eine Körperspannung auf. Hebe die Langhantel aus dem Rack und führe sie zur unteren Brust und drücke sie direkt hoch bis die Arme gestreckt sind. Körper und Beinspannung halten. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Lege dich auf die Bank und baue eine Körperspannung auf. Hebe die Langhantel aus dem Rack und führe sie zur unteren Brust und drücke sie direkt hoch bis die Arme gestreckt sind. Körper und Beinspannung halten. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Lege dich auf die Bank und baue eine Körperspannung auf. Hebe die Langhantel aus dem Rack und führe sie zur unteren Brust und drücke sie direkt hoch bis die Arme gestreckt sind. Körper und Beinspannung halten. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Nimm die Hanteln und führe sie zur Schulter. Gerader Stand. Leichte Körperspannung. Drücke die Hanteln gerade nach oben und dann direkt wieder zurück zur Ausgangsstellung (Schulterhöhe). Die Power kommt direkt aus der Schulterkraft. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Nimm die Hanteln und führe sie zur Schulter. Gerader Stand. Leichte Körperspannung. Drücke die Hanteln gerade nach oben und dann direkt wieder zurück zur Ausgangsstellung (Schulterhöhe). Die Power kommt direkt aus der Schulterkraft. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Nimm die Hanteln und führe sie zur Schulter. Gerader Stand. Leichte Körperspannung. Drücke die Hanteln gerade nach oben und dann direkt wieder zurück zur Ausgangsstellung (Schulterhöhe). Die Power kommt direkt aus der Schulterkraft. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Beuge dich vor, bis dein Rumpf parallel zum Boden ist. Deine Knie sind leicht abgwinkelt. Gerader Rücken (Dein Rücken darf nicht gebeugt sein). Ziehe das Gewicht effektiv zur Körpermitte (Die Stange bleibt hier immer in der Luft und wird nicht am Boden abgesetzt) |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Beuge dich vor, bis dein Rumpf parallel zum Boden ist. Deine Knie sind leicht abgwinkelt. Gerader Rücken (Dein Rücken darf nicht gebeugt sein). Ziehe das Gewicht effektiv zur Körpermitte (Die Stange bleibt hier immer in der Luft und wird nicht am Boden abgesetzt) |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Beuge dich vor, bis dein Rumpf parallel zum Boden ist. Deine Knie sind leicht abgwinkelt. Gerader Rücken (Dein Rücken darf nicht gebeugt sein). Ziehe das Gewicht effektiv zur Körpermitte (Die Stange bleibt hier immer in der Luft und wird nicht am Boden abgesetzt) |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Schnapp dir zwei Kurzhanteln. Ellbögen leicht vorne lassen. Arme bleiben immer auf Spannung. Führe den Curl aus in dem du die Hanteln hebst und in der Abwärtsbewegung die Hantel ausdrehst und wieder absenkst. |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Schnapp dir zwei Kurzhanteln. Ellbögen leicht vorne lassen. Arme bleiben immer auf Spannung. Führe den Curl aus in dem du die Hanteln hebst und in der Abwärtsbewegung die Hantel ausdrehst und wieder absenkst. |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Schnapp dir zwei Kurzhanteln. Ellbögen leicht vorne lassen. Arme bleiben immer auf Spannung. Führe den Curl aus in dem du die Hanteln hebst und in der Abwärtsbewegung die Hantel ausdrehst und wieder absenkst. |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Schnapp dir zwei Kurzhanteln. Ellbögen leicht vorne lassen. Arme bleiben immer auf Spannung. Führe den Curl aus in dem du die Hanteln hebst und in der Abwärtsbewegung die Hantel ausdrehst und wieder absenkst. |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Schnapp dir zwei Kurzhanteln. Ellbögen leicht vorne lassen. Arme bleiben immer auf Spannung. Führe den Curl aus in dem du die Hanteln hebst und in der Abwärtsbewegung die Hantel ausdrehst und wieder absenkst. |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Führe die Kurzhantel hinter den Kopf. Gerader Stand. Körperspannung halten. Drücke die Hantel hinter deinem Kopf hoch. Dein Unterarm beugt sich hoch und runter und somit trainieren wir den Trizeps. |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Führe die Kurzhantel hinter den Kopf. Gerader Stand. Körperspannung halten. Drücke die Hantel hinter deinem Kopf hoch. Dein Unterarm beugt sich hoch und runter und somit trainieren wir den Trizeps. |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Ferse muss am Boden bleiben. Knie wandern Richtung Zehen vor. Oberschenkel müssen in der Endstellung mindestens Parallel zum Boden sein. Gerader Rücken. Je tiefer du runterkommst, ohne zu kippen umso besser |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Ferse muss am Boden bleiben. Knie wandern Richtung Zehen vor. Oberschenkel müssen in der Endstellung mindestens Parallel zum Boden sein. Gerader Rücken. Je tiefer du runterkommst, ohne zu kippen umso besser |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Halte die Hanteln seitlich. Ausfallschritt nach hinten. Gerader Oberkörper. Die Spannung ist auf dem abgewinkelten Oberschenkel. Dann die Seite wechseln. Probiere den Boden mit dem Knie nicht zu berühren. |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Halte die Hanteln seitlich. Ausfallschritt nach hinten. Gerader Oberkörper. Die Spannung ist auf dem abgewinkelten Oberschenkel. Dann die Seite wechseln. Probiere den Boden mit dem Knie nicht zu berühren. |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Halte die Hanteln seitlich. Ausfallschritt nach hinten. Gerader Oberkörper. Die Spannung ist auf dem abgewinkelten Oberschenkel. Dann die Seite wechseln. Probiere den Boden mit dem Knie nicht zu berühren. |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
| Halte die Hanteln seitlich. Ausfallschritt nach hinten. Gerader Oberkörper. Die Spannung ist auf dem abgewinkelten Oberschenkel. Dann die Seite wechseln. Probiere den Boden mit dem Knie nicht zu berühren. |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Schnapp die beide Hanteln. Halte sie mit guter Körpersapnnung seitlich in Schulterhöhe(Hier bleiben sie). Führe eine Kniebeuge aus. Gerader Stand. Ferse muss am Boden bleiben. Knie wandern Richtung Zehen vor. Oberschenkel müssen in der Endstellung mindestens Parallel zum Boden sein. Gerader Rücken. |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Schnapp die beide Hanteln. Halte sie mit guter Körpersapnnung seitlich in Schulterhöhe(Hier bleiben sie). Führe eine Kniebeuge aus. Gerader Stand. Ferse muss am Boden bleiben. Knie wandern Richtung Zehen vor. Oberschenkel müssen in der Endstellung mindestens Parallel zum Boden sein. Gerader Rücken. |
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Schnapp die beide Hanteln. Halte sie mit guter Körpersapnnung seitlich in Schulterhöhe(Hier bleiben sie). Führe eine Kniebeuge aus. Gerader Stand. Ferse muss am Boden bleiben. Knie wandern Richtung Zehen vor. Oberschenkel müssen in der Endstellung mindestens Parallel zum Boden sein. Gerader Rücken. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Halte die Hanteln seitlich. Beuge dich mit den Gewichten nach vor bis du parallel zum Boden bist. Führe die Hanteln ganz eng am Körper. Beine sind leicht abgewinkelt. Wichtig ist der gerade Rücken in der Enposition. Brust vorne leicht heben. Wieder aufrichten. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Halte die Hanteln seitlich. Beuge dich mit den Gewichten nach vor bis du parallel zum Boden bist. Führe die Hanteln ganz eng am Körper. Beine sind leicht abgewinkelt. Wichtig ist der gerade Rücken in der Enposition. Brust vorne leicht heben. Wieder aufrichten. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Halte die Hanteln seitlich. Beuge dich mit den Gewichten nach vor bis du parallel zum Boden bist. Führe die Hanteln ganz eng am Körper. Beine sind leicht abgewinkelt. Wichtig ist der gerade Rücken in der Enposition. Brust vorne leicht heben. Wieder aufrichten. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Plank Position einehmen – Liegstütz Ausgangsstellung. Schulter und Handgelenk sind Parallel zum Boden. Gerader Rücken. Hintern leicht Anspannen und halten. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine kurze Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Low Plank Position einnehmen. Stütze dich auf den Unterarmen ab und halte die Position. Schulter und Ellenbögen sind parallel. Gerader Rücken. Hintern leicht Anspannen und halten. Halte die Position für eine Minute. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Gehe in die seitliche Plank Position. Der Stütz wird über den Unterarm eingeleitet. Beine sind gestreckt. Drücke dich weg vom Boden und halte die Position. Schulter und Ellenbogen sind parallel. Halte diese Position für eine Minute. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Machen Sie eine Pause
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.
Gehe in die seitliche Plank Position. Der Stütz wird über den Unterarm eingeleitet. Beine sind gestreckt. Drücke dich weg vom Boden und halte die Position. Schulter und Ellenbogen sind parallel. Halte diese Position für eine Minute. |
Week 01 – 04: Full Equipment / Full Body
- A) Preparation: Brain
Mental Strength
- B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
- C) Workout: Train
C1)
BB Bench Press. 4 x 13 reps. (30 – 40 sec. rest.)
DB Shoulder Press. 3 x 10 reps. (30 – 40 sec. rest.)
BB Row 3 x 10 reps. (30 – 40 sec. rest.)
DB Biceps Curls single 4 x 8 reps. (30 – 40 sec. rest.)
DB Triceps Press 3 x 14 reps. (30 – 40 sec. rest.)
C2)
Air Squat. 2 x 16 reps. (30 – 40 sec. rest.)
DB Reverse Lunges (each side) 4 x 12 reps. (30 – 40 sec. rest.)
DB Front Squat 3 x 11 reps. (30 – 40 sec. rest.)
DB Romanian Deadlift 3 x 15 reps. (30 – 40 sec. rest.)
C3)
High Plank 1 x 1 min. (20 sec. rest.)
Low Plank. 1 x 1 min. (20 sec. rest.)
Side Plank Left 1 x 1 min. (20 sec. rest.)
Side Plank Right. 1 x 1 min. (20 sec. rest.)
Cool Down: Stretching and Breathing Technique
Support:
Four training days a week. If you want more – Do it and attack.
Example: Day 1 train / Day 2 rest / Day 3 train …
Starting each training day with A) and B) and then finish the workout C)
You can mix the order in Chapter “C) Workout: Train” Example: Starting at Day 1 with C1) and starting at Day 2 with C3). The important thing is, that you have to finish the whole Plan to reach your goals.