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HOW SHOULD I EXERCISE
IT IS NOT NECESSARY TO BE COMPLETELY EXHAUSTED IN ORDER TO ACHIEVE THE BEST EFFECTS OF THE
WORK OUT. IF, AFTER ONE SET OF REPETITIONS, YOU THINK THE SET WAS:
easy
increase the intensity or the number of repetitions
moderate
your set was ideally suited for the work-out program Wellness
strenuous
your set was ideally suited for the work-out program Fitness
hard
your set was ideally suited for the work-out program Performance
very hard
reduce the intensity or the number of repetitions
It is important to exercise every muscle group to ensure a balanced work-out. Therefore, you should
equally take into account exercises for the different muscle groups in your weekly schedule (abdominal
muscles, chest, back, legs & buttocks, arms, shoulders). You should distribute these six muscle groups
into single work-out sessions according to your work-out type (see chart work-out parameters: "Work-out
frequency per week"). Ideally, you design an individual weekly work-out schedule which takes into consi-
deration all of the mentioned muscle groups. Your schedule could look as follows:
abdominal
Monday
•
Tuesday
Wednesday
•
Friday
Saturday
abdominal
Monday
•
Tuesday
Wednesday
Friday
•
Saturday
•
abdominal
Monday
•
Tuesday
Wednesday
•
Friday
•
Saturday
abdominal
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Wellness
chest
back
•
•
•
•
Fitness
chest
back
•
•
•
•
•
•
Performance
chest
back
•
•
•
•
•
•
My personal weekly work-out schedule
chest
back
legs & buttocs
arms
•
• (biceps)
• (triceps)
•
legs & buttocs
arms
• (biceps)
•
• (triceps)
•
• (biceps)
•
• (biceps)
legs & buttocs
arms
• (biceps)
•
• (triceps)
•
• (biceps)
•
• (triceps)
• (biceps)
•
legs & buttocs
arms
006
EN
DE
FR
SV
ES
IT
NL
NO
DA
FI
RU
shoulders
PL
•
CS
•
HU
SK
shoulders
UK
•
SL
EL
•
•
HR
BS
shoulders
SR
•
•
BG
•
RO
TR
shoulders
KO
AR
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