Explanation
The whole body training includes a selection of special exercises for all muscle groups. The training duration is in the range of one hour and should be done at least 2 to 3 times per week. The main focus of this training plan is on muscle building. Additional endurance training is however advisable. Beginners should complete the beginner’s program at least 6-10 weeks before beginning a whole body training.
Training plan
leg muscles chest muscles shoulder muscles back muscles arm muscles abdominal muscles
- Leg press | 3 sets | 12 repetitions | 1 min break
- Leg bending | 2 sets | 12 repetitions | 1 min break
- Calf lifting | 2 sets | 20 repetitions | 1 min break
- Bench press | 2 sets | 15 repetitions | 1 min break
- Butterfly | 2 sets | 12 repetitions | 1 min break
- Butterfly reverse | 2 sets | 12 repetitions | 1 min break
- Latissimus move | 3 sets | 15 repetitions | 1 min break
- Hyperextension | 3 sets | 20 repetitions | 1 min break
- Biceps Curl | 3 sets | 12 repetitions | 1 min break
- Abdominal crunch | 3 sets | 25 repetitions | 30 sec break
- Reverse crunch | 3 sets | 25 repetitions | 30 sec pause
