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unser Training


Bodybuilding

Off-Season
( Update 01.01.2019 )

Montag:

30-45 min. Herz-Kreislauf

Dienstag:
Brust, Trizeps
30-45 min. Herz-Kreislauf
8 Sätze Brust, 7 Sätze Trizeps
5 Sätze Bauch

Mittwoch: Beine

30-45 min. Herz-Kreislauf
8 Sätze Quadtrizeps, 7 Sätze Beinbizeps
3 Sätze Bauch, 2 Sätze unterer Rücken

Donnerstag:
30-45 min. Herz-Kreislauf

Freitag: Bizeps, Rücken, Unterarm
30-45 min. Herz-Kreislauf
8 Sätze Bizeps, 5 Sätze Rücken, 2 Sätze Unterarm
5 Sätze Bauch

Samstag: Schultern-Nacken, Waden
30-45 min. Herz-Kreislauf
8 Sätze Schultern-Nacken, 7 Sätze Waden
5 Sätze Bauch

Sonntag:
Pause

Bemerkung:
Alternativ können Sie auch andere Tage für Ihr Training nutzen.
Trainieren Sie maximum 2 Tage hintereinander.
Verwenden Sie bei Grundübungen (6-10wdh.) etwas schwerere Gewichte,
bei Kutzhanteln mittel schwere Gewichte (8-12 wdh.)
und bei Kabelzug-Übungen leicht schwere Gewichte (15-25wdh.)
Wichtig achten Sie immer auf eine exakte Ausführung der Übung und lassen
Sie sich falls nötig von einem Instruktor mit Trainingserfahrung führen!
Viel Spass S.G.