Workout Plans

Bodybuilding
my, your Bodystyling woman & men program
( update 08.08.2025 )

Monday
30 min. cardiovascular

Tuesday
30 min. cardiovascular, 10 min. stretching
8 set chest, 6 set triceps
3 set calves, 5 set abdomen

Wednesday
30 min. cardiovascular

Thursday
30 min. cardiovascular, 10 min. stretching
7 set shoulders-neck, 5 set quadriceps
4 sets glutes, 3 set hamstring
3 set lower back

Friday
30 min. cardiovascular

Saturday
30 min. cardiovascular, 10 min. stretching
10 set biceps, 5 set back
2 set forearm, 5 set abdomen

Sunday
turn off

remark:
alternative, you can also use other days for your workout.
Train a maximum of 2 days in a row and a minimum of 2 days per week!
Use medium-heavy weights (10–15 reps) for dumbbells and with cable pulley exercises slightly heavy weights (15–25 reps) important always pay attention to an exact execution of the exercise and let if necessary lead you from an instructor with training experience!
Enjoy Stef Gladu off course Body i love it


Bodybuilding
Off-Season program
( update 03.11.2022 )

Monday
30 min. cardiovascular, 10 min. stretching
9 set quadriceps, 6 set hamstring
5 set lower back

Tuesday
turn off

Wednesday
30 min. cardiovascular, 10 min. stretching
9 set chest, 6 set calves
5 set abdomen

Thursday
30 min. cardiovascular, 10 min. stretching
9 set shoulders-neck, 6 set triceps
5 set abdomen

Friday
turn off

Saturday
30 min. cardiovascular, 10 min. stretching
7 set biceps, 6 set back, 2 set forearm
5 set abdomen

Sunday
turn off

remark:
alternative, you can also use other days for your workout.
Train in succession maximum 2 days ago. Use with basic exercises
(6-10 reps) slightly heavier weights, at dumbbell moderate weights
(8-12 reps) and with cable pulley exercises slightly heavy weights
(15–25 reps) important always pay attention to an exact execution of the
exercise and let if necessary lead you from an instructor with training experience!
Enjoy Stef Gladu off course Body i love it!


Bodybuilding
your Championship-Preparation program
( update 01.10.2020 )

Monday: legs
60 min. cardiovascular, 10 min. stretching
12 set quadriceps, 8 set hamstring
5 set abdomen, 5 set lower back

Tuesday: stretching
60 min. cardiovascular, 10 min. stretching
30 min. stretching

Wednesday: chest, shoulders, front, back delta
60 min. cardiovascular, 10 min. stretching
14 set chest, 6 set front, back delta
10 set abdomen

Thursday: biceps, forearm
60 min. cardiovascular, 10 min. stretching
14 set biceps, 6 set forearm
10 set abdomen

Friday: back, calves
60 min. cardiovascular, 10 min. stretching
10 set back, 10 set calves
5 set abdomen, 5 set lower back

Saturday: shoulders-neck, side delta, triceps
60 min. cardiovascular, 10 min. stretching
6 set shoulders-neck, side delta, 14 sets triceps
10 set abdomen

Sunday: Posing
60 min. pose down

remark:
alternative, you can also use other days for your workout.
Use with basic exercises (6-10 reps) slightly heavier weights,
at dumbbell moderate weights (8-12 reps) and with cable pulley exercises
slightly heavy weights (15–25 reps) important always pay attention
to an exact execution of the exercise and let if necessary lead you
from an instructor with training experience!
Enjoy Stef Gladu off course Body i love it!