Workout-plans
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Rookies should start with a complete body workout to create the basics for later workouts and to learn the excercises and moves.
Now a program which we do in a alternate way 2-3 times a week (workout 1, workout 2, Workout 1, workout 2, etc)
Dropsets (Reduktion) means that you start with a weigth to do 8-10 reps with a correct technique before you get a muscle breakdown. When it happen reduce the weight imidiately and do some reps. Don´t leave too much time at reducing the weight. The excercises which have a "max" at the reps should do till the muscle breakdown. You might have recognized that the legs are not in this workout. A reason for that is a good leg development because of former sportive activities (soccer, basketball, athletics). We train the legs indirect with lifting the weight at aother excercises. If you have less muscles on the legs do thre sets squats with 10 reps.
Klick
Here is another program which we see as a complete body workout although it is a split. It is a quite brutal workout and nothing for rookies. Because it is so hard for the body we did the complete workout (1+2) only one time a week. If you have a partner that´s your luck : )
Klick
With th combination of high and low reps you´ll receive the low and fast contracting muscle fibres which lead to a maximum muscle growth.
Now ypu´ll find some excercises for each part of the body to get an overview about the portfolio of excercises. Maybe you want to create your own plan. But pay attention whether the excercises are in the correct order. If you train your triceps first you won´t have much success with training you chest or shoulders. In this case the correct order is chest, shoulders, triceps.
Biceps shouldn´t be trained before back, because the biceps has a supporting function when you train yout back and because of that the biceps will be a limited factor,
You see that it is a little bit tricky....now the excercises!
To understand the plans here are the different excercises in both languages.
Concentration curls/ Konzentrationscurls
Hammercurls
Barbell curls/ Langhantelcurls
Dumbell curls/ Kurzhantelcurls
Scottcurls
Sitting curls/ Kurzhantelcurls auf der Schrägbank
Triceps/ Trizeps
Pushdowns with rope/ Drücken am Seil
Skull crushers/ Drücken im Liegen
Kickbacks
Benchpress with a close grip/ Bankdrücken mit engen Griff
Tricep extensions/ Einarmiges Trizepsstrecken
Dips
Shoulders/ Schultern
Shoulderpress behind head/ Nackendrücken
Shoulderpress front head/ Langhanteldrücken
Shoulderpress with dumbells/ Kurzhanteldrücken
Shoulder rows/ pull ups/ Rudern aufrecht
Shoulder beer lifts/ curls/ Seitheben
Shoulder beer raises/ Frontheben
Upper back rows/ Vorgebeugtes Seitheben
Chest/ Brust
Benchpress/ Bankdrücken
Incline benchpress/ Schrägbankdrücken
Flys/ Fliegende Bewegungen
Butterfly
Back pull-over/ Überzüge
Dips
Push-ups/ Liegestütze
Back/ Rücken
Kreuzheben
Pull ups/ Klimmzüge
Lat pull down/ Latziehen (different types)
Free weigth rows/ Rudern vorgebeugt
Back rows/ Rudern im Sitzen
T-bar rows/ T-Hantel-Rudern
One arm rows/ Einarmiges Rudern
Hyperextensions
Shrugs
Legs/ Beine
Squats/ Kniebeugen
Leg press/ Beinpressen
Leg extensions/ Beinstrecken
lunge/ Ausfallschritte
Leg curls/ Beincurls
Good Mornings
calf raises sitting/standing/ Wadenhaben im Sitzen/ Stehen
Donkey calf raises/ Donkey-Wadenheben
A new workout plan was created. It´s a split, one workout on monday and thursday, the other on on tuesday and friday. The workouts contain techniques of intensity, pre-debility and post-activation.
Klick
Further plans will follow...