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Choose one or two exercises for each muscle group (see "Work-out"). Do these exercises and, if needed,
adjust the intensity (weight) in such a manner that you are able to complete the indicated number of
repetition.
Work-out
parameters
Sets per
session
and
repetitions
per set
Intensity
Work-out
frequency
per week
Work-out
type
Wellness
Fitness
Performance
Break
Wellness
Fitness
Performance
Wellness
Fitness
Performance
Aim of
Work-out
prophylactic mea-sure,
rehabilitation, fat
reduction,
body shaping,
power endurance
2 - 3 sets
(per session)
with 15 to 20
repetitions each
3 - 4 sets
(per session)
with 15 to 20
repetitions each
3 - 5 sets
(per session)
with 15 to 20
repetitions each
Take a 2 - 3 minute
break after each set
moderate
strenuous
hard
2 - 3 times
(per week)
3 - 4 times
(per week)
3 - 5 times
(per week)
Aim of
Work-out
building muscle, body
shaping,
maximum power
not recommendet
3 - 5 sets
(per session)
with 8 to 15
repetitions each
5 - 10 sets
(per session)
with 8 to 15
repetitions each
Take a 2 - 3 minute
break after each set
not recommendet
strenuous
hard
not recommendet
3 - 4 times
(per week)
3 - 5 times
(per week)
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