Explanation
This training plan is suitable to define the already built up musculature specifically. The training plan is based on the bodybuilding principle pre exhaustion in principle and works because of a pre-fatigue of the musculature. Two exercises are performed directly one after the other, which strain the same muscle.
The first set is done until the muscles are exhausted and then the second exercise is done without a break. The training is particularly strenuous and only suitable for experienced strength athletes. Professional bodybuilders use this form of training before competitions.
Decisive for the optimal definition of the musculature are, in addition to strength training, targeted training of endurance and the right nutrition. Only those who burn excess fat can achieve a definition of the musculature. Therefore, after the strength training, an endurance unit of at least 45 minutes should be completed.
Training plan
Day 1: Chest, neck and shoulder Day 2: Back and belly Day 3: Legs and arms
- Butterfly | 3 sets | maximum number of repetitions | no break
- Bench press | 3 sets | 12, 10, 8 repetitions | 90 sec pause
- Shoulder lift | 3 sets | maximum number of repetitions | no break
- Neck pressing | 3 sets | 12, 10, 8 repetitions | 90 sec pause
- Advance | 3 sentences | maximum number of repetitions | no pause
- Page lift | 3 sets | 12, 10, 8 repetitions | 90 sec pause
- Pull-ups | 3 sets | maximum number of repetitions | no pause
- Latissimus move “wide” | 3 sets | 12, 10, 8 repetitions | 90 sec break
- Rowing sitting | 3 sets | maximum number of repetitions | no break
- Back isolator | 3 sets | 12, 10, 8 repetitions | 90 sec break
- Crunches | 3 sets | maximum number of repetitions | no break
- Reverse Crunch | 3 sets | 12, 10, 8 repetitions | 90 sec pause
- Knee bends | 3 sets | maximum number of repetitions | no break
- Leg press | 3 sets | 15, 12, 10 repetitions | 90 sec break
- Leg curl | 3 sets | maximum number of repetitions | no break
- Leg extension | 3 sets | 15, 12, 10 repetitions | 90 sec break
- Calf lifter standing upright | 3 sets | maximum number of repetitions | no break
- Calf lifter sitting | 3 sets | 15, 12, 10 repetitions | 90 sec break
- Biceps curl | 3 sets | maximum number of repetitions | no pause
- Hammer Curl | 3 sets | 12, 10, 8 repetitions | 90 sec break