workout plan

Bodybuilding
Off-Season
( update 01.10.2020 )

Monday: legs
30 min. cardiovascular
10 set quadtriceps, 7 set hamstring
3 set abdomen, 3 set lower back

Tuesday:
turn off

Wednesday: chest, triceps
30 min. cardiovascular
10 set chest, 7 set triceps
6 set abdomen

Thursday: shoulders-neck, calves
30 min. cardiovascular
10 set shoulders-neck, 7 set calves
6 set abdomen

Friday:
turn off

Saturday: biceps, back, forearm
30 min. cardiovascular
8 set biceps, 5 set back, 4 set forearm
6 set abdoman

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 rep. slightly heavier weights, at dumbbell moderate weights
8-12 rep. and with cable pulley exercises slightly heavy weights
15-25 rep. important alwasy 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
Championship-Preparation ( from nothing, comes nothing )
( update 01.10.2020 )

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

Tuesday: stretching
60 min. cardiovascular
30 min. stretching

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

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

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

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

Sunday: Posing
60 min. posedown

remark:
alternative you can also use other days for your workout.
Use with basic exercises 6-10 rep. slightly heavier weights,
at dumbbell moderate weights 8-12 rep. and with cable pulley exercises
slightly heavy weights 15-25 rep. important alwasy 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!