Explanation
The beginner’s program is a training plan for getting used to and adapting the musculature to strength training loads. The training duration is approx. 45 minutes and should be performed 2 – 3 times per week. The aim is to improve strength endurance and to accustom the muscles to the loads. In order to increase the general fitness in the long run, the training should be adapted to a muscle build-up oriented whole body training after about 6 to 10 weeks.
Training plan
leg muscles chest muscles shoulder muscles back muscles abdominal muscles
- Leg presses | 3 sets | 25 repetitions | 1 min break
- Leg curl | 3 sets | 25 repetitions | 1 min break
- Bench press | 3 sets | 20 repetitions | 1 min break
- Butterfly reverse | 3 sets | 25 repetitions | 1 min break
- Lat pull | 3 sets | 25 repetitions | 1 min break
- Hyperextension | 3 sets | 25 repetitions | 1 min break
- Crunches | 3 sets | 30 repetitions | 30 sec break
