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, 6 set quadriceps
4 sets glutes, 2 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!