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clock-96-minutes

Muscle Mass

/ Body-building

Use our personal trainers and benefit from their knowledge

Warm-Up

1

5 min. on any cardio device

2 min. walk, 2 min. jogging, 1 min. walk

2

Arm circles

Forward-backward x 20

3

Arm swings

(hands at shoulder height) – forward-backward x 20.

4

Hip rotations

(hands on the hips) – x 10 in each direction

5

Lunges on the spot

Do 20 (10+10) shallow lunges with your hands on the hips.

6

Leg swings forward - backward + to the side

Put your hand against the wall and swing your opposite leg forward and backward x 10 in each direction. Then do the same with your leg swinging to the side.

7

Calf raises

Do 20 calf raises.

8

Running on the spot

Run on the spot for 30 s with variable intensity.

Training

1

Leg Press

1

repetitions* 8-12
sets 3 break** 120-150s
weight 20 increased with every workout
Resistance machines Symbol R12

2

Barbell Squats

2

repetitions* 8-12
sets 3 break** 120-150s
weight 0/20
Free Weights Symbol F14

Remarks

We suggest TRX squats for begginers

Remarks

We suggest TRX squats for begginers

3

Leg Extension

3

repetitions* 8-12
sets 3 break** 120-150s
weight 20 increased with every workout
Resistance machines Symbol R13

4

Pulley

4

repetitions* 8-12
sets 3 break** 120-150s
weight 5 increased with every workout
Resistance machines Symbol R18

5

Vertical Traction / Diverging Lat Pulldown

5

repetitions* 8-12
sets 3 break** 120-150s
weight 10 increased with every workout
Resistance machines Symbol R24

6

Low Row / Diverging Seated Row

6

repetitions* 8-12
sets 3 break** 120-150s
weight 5 increased with every workout
Resistance machines Symbol R6

7

Pectoral Machine / Pectoral Fly

7

repetitions* 8-12
sets 3 break** 120-150s
weight 10 increased with every workout
Resistance machines Symbol R1

8

Chest Press / Converging Chest Press

8

repetitions* 8-12
sets 3 break** 120-150s
weight 10 increased with every workout
Resistance machines Symbol R24

9

Shoulder Press / Converging Shoulder Press

9

repetitions* 8-12
sets 3 break** 120-150s
weight 5 increased with every workout
Resistance machines Symbol R4

10

Lateral Raise Dumbbells

10

repetitions* 8-12
sets 3 break** 120-150s
weight 2+2kg increased with every workout
Free weights Symbol F13

11

Cable Arm Curl

11

repetitions* 8-12
sets 3 break** 120-150s
weight 5 increased with every workout
Free weights Symbol F17

Remarks

Do  this exercise on a low cable pulley in the zone of free weights.

Remarks

Do  this exercise on a low cable pulley in the zone of free weights.

12

Cable Arm Extension

12

repetitions* 8-12
sets 3 break** 120-150s
weight 5 increased with every workout
Free weights Symbol F17

Remarks

Do  this exercise on a high cable pulley in the zone of free weights.

Remarks

Do  this exercise on a high cable pulley in the zone of free weights.

* If a range is provided, a beginner should choose an easier option and gradually increase the intensity

** Beginners start with 60 s

Stretching

Stretching – maintain each position for 30-60 s motionless
until you feel relaxation in the stretched part of your body.
Make sure that you breathe deeply and rhythmically
during stretching (these exercises can be done directly
after the workout or at home as a separate workout but
preceded by a warm-up).

1

Calf

Put your foot on a step, then press your heel into the ground.

2

Rear thigh

Place your right foot directly in front of your left foot and bend your torso forward (touch your feet with your fingers).

3

Inner thigh

Stand with your feet astride (80% of the maximum stride). Then bend your torso to the ground.

4

Front thigh

Put your hand on the wall and grab your foot up towards your glute muscle. Keep your knee "stuck" to your other knee.

5

Chest

Find TRX (yellow and black tapes) in the functional zone, grasp the handles and stand in a lunge position with your arms spread to the side at shoulder height and your elbows slightly bent. Deepen the lunge position and leave your arms behind on stretched tapes (like a push-up).

6

Abdomen/Front tape

In the "seal" position (lying on your abdomen, lift your body up with your hands supported at the height of your face) and hold.

7

Buttocks

Sit with your legs extended straight – place your foot on the knee of your other leg. Then bend the straight knee and pull your foot towards you. Keep your whole foot flat on the floor.

Stretching – maintain each position for 30-60 s motionless
until you feel relaxation in the stretched part of your body.
Make sure that you breathe deeply and rhythmically
during stretching (these exercises can be done directly
after the workout or at home as a separate workout but
preceded by a warm-up).

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