Workout Plans

Bodybuilding
my, your Bodystyling woman & men program
( update 22.10.2023 )

Monday
30 min. cardiovascular

Tuesday
30 min. cardiovascular, 10 min. stretching
8 set chest, 5 set legs, 2 set calves
3 set abdomen, 2 set lower back

Wednesday
30 min. cardiovascular

Thursday
30 min. cardiovascular, 10 min. stretching
8 set shoulders-neck, 7 set trizeps
5 set abdomen

Friday
30 min. cardiovascular

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

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 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
Off-Season program
( update 03.11.2022 )

Monday
30 min. cardiovascular, 10 min. stretching
9 set quadtriceps, 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 trizeps
5 set abdomen

Friday
turn off

Saturday
30 min. cardiovascular, 10 min. stretching
7 set biceps, 6 set back, 2 set forearm
5 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 reps) slightly heavier weights, at dumbbell moderate weights
(8-12 reps) and with cable pulley exercises slightly heavy weights
(15-25 reps) 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
your Championship-Preparation program
( update 01.10.2020 )

Monday: legs
60 min. cardiovascular, 10 min. stretching
12 set quadtriceps, 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 abdoman

Sunday: Posing
60 min. posedown

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 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!