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Busy Girl Full Body Day 1 Background
Busy Girl Full Body Day 1

Ganzkoerper

Busy Girl Full Body Day 1

120 Min
10 Exercises
Zusatz

Workout Details

Estimated Time 120 min
Exercises 10

Description

This is training day 1 of a full body split, which is perfect for building maximum muscle in the upper body and especially the lower body! Have fun! :)

Exercises

10 Exercises
This is how the workout works

Choose an exercise on the left. On the right, you can see the video/preview and the key details (sets, reps, time, rest). Tips and equipment are shown there as well.

Sitting

Leg curl

#1
Sets
3
Reps
10,10,10
Tip
  • • Adjust the machine settings to suit your needs. Sit on the seat and hold on to the handles (if available).
  • • Position your knees under the knee roll and your heels in front of the foot roll. Your legs are almost completely stretched out in front of you.
  • • Bend your knee joints powerfully by pushing your heels back against the pad. Go back as far as possible until you reach maximum contraction. Hold the position briefly and exhale as you do so.
  • • Slowly and carefully extend your knee joints until your legs are straight again and you are back in the starting position.
  • • A repetition has thus been performed. Repeat this process for the specified number of repetitions.
(focus on bottom)

(focus on bottom)

Bulgarian Split Squat

#2
Sets
3
Reps
8,8,8
Tip
  • • Stand in the middle of the Smith machine. Position the bar on your upper back and hold it with your hands. Place your right leg on an approx. 40 cm high elevation (bench, BSS stand). Take approx. 1.5 steps forward with your left leg. Keep your back straight and your gaze forward.
  • • Lower your body towards the floor by bending the knee of your front leg. Push your hips back and bend your upper body slightly forward. Go down until the thigh of your front leg is approximately parallel to the floor. Breathe in as you do this.
  • • Push yourself up by straightening the knee of the front leg and pushing your hips forward. Keep going up until you are standing completely upright again. Breathe out as you do so.
  • • One repetition has now been completed. Repeat this process for the specified number of repetitions, first with the left side and then with the right side.

Sitting

Leg extension

#3
Sets
2
Reps
10,10
Tip
  • • Adjust the machine settings to suit your needs. Sit on the seat and hold on to the handles (if available).
  • • Position your ankles hip-width apart behind the foot roller so that the roller rests on the lower part of your shins. Your knees should be bent at approximately 90°.
  • • Straighten your knee joints powerfully. Go up until you reach maximum contraction and your legs are completely straight. Hold the position briefly and exhale as you do so.
  • • Bend your knees slowly and in a controlled manner until your legs are bent at 90° again and you are back in the starting position.
  • • A repetition has thus been performed. Repeat this process for the specified number of repetitions.

Kickbacks

#4
Sets
2
Reps
12,12
Tip
  • • Position a flat bench in front of the cable tower. Set the cable pulley to the lowest position and attach a foot loop. Attach the foot loop around your left ankle.
  • • Position your right hand and right knee on the bench and keep your left foot on the floor. Your upper body is now leaning forward horizontally. Point the toes of your left foot slightly outwards (approx. 30°) and keep your left leg slightly bent.
  • • Move your left leg straight back until you have reached the maximum contraction in your butt. Your lower back should remain straight and not hollow. Breathe out as you do this.
  • • Slowly move your left leg forward in a controlled manner until you feel a slight stretch in your butt muscles and you are back in the starting position. Breathe in as you do this.
  • • One repetition has now been completed. Repeat this process for the specified number of repetitions, first with your left side and then with your right side.

(focus on buttocks/hamstrings)

Hyperextensions

#5
Sets
2
Reps
10,10
Tip
  • • Stand in the hyperextension machine, which is inclined at a 45° angle.
  • • Adjust the hip pad so that it is just below your hips and press your heels against the heel pad. Point your toes slightly outward. Keep your hips straight and your arms crossed in front of your body. Keep your back straight.
  • • Lower your upper body by bending your hips. Go down until you feel a stretch in the back of your thighs. Breathe in as you do this.
  • • Raise your upper body again until your hips are straight and you are back in the starting position. Exhale as you do this.
  • • A repetition has thus been performed. Repeat this process for the specified number of repetitions.
Supported in the overhand grip

Supported in the overhand grip

T-bar rowing

#6
Sets
2
Reps
10,10
Tip
  • • Lie with your chest on the chest pad and place your feet on the support.
  • • Grip the handles with both hands wider than shoulder width in the overhand grip (palms facing backwards). Your arms and shoulders are pulled down slightly by the weight and your back is stretched.
  • • Pull the handles forcefully towards your chest until your elbows are next to your body. Your upper arms are spread out at an angle of 45° from your upper body. Pull your shoulder blades back and hold the position briefly. Exhale as you do so.
  • • Lower the handles slowly and in a controlled manner until your arms are stretched again and your shoulders are pulled down slightly by the weight. Breathe in as you do this.
  • • One repetition has now been completed. Repeat this process for the specified number of repetitions.
In a tight grip

In a tight grip

Lat pulldown

#7
Sets
3
Reps
12,12,12
Tip
  • • Attach a straight bar.
  • • Grip the bar closer than shoulder width with an underhand grip (palms facing backwards) and sit back slightly on the seat. Position your knees under the knee pads. Your arms should be stretched upwards and your shoulders should be pulled slightly upwards.
  • • Pull the bar down forcefully until it rests against your chest and your elbows are at the side of your body. Breathe out as you do so
  • • Slowly raise the bar again in a controlled manner until your arms are fully stretched and in the starting position. Breathe in as you do this
  • • One repetition has now been completed. Repeat this process for the specified number of repetitions.

Sitting

Chest press

#8
Sets
2
Reps
10,10
Tip
  • • Adjust the seat height of the machine so that the position is right for you and sit down on the seat.
  • • Spread your arms wide enough to create an angle of approximately 45° between your upper arms and upper body, and grasp the handles with your hands. Choose a grip width that allows your hands to be in line with your elbows. Your forearms should be parallel to the floor (elbows pointing backward, hands pointing forward). Your palms should be facing downward.
  • • Push your hands forward powerfully and in a controlled manner. Extend your arms almost completely, but not fully, to protect your elbow joints. Your hands should now be in front of your body and at chest height. Breathe out as you do this.
  • • Lower the handles in a controlled manner until they are back in their starting position. Breathe in as you do so.
  • • A repetition has thus been performed. Repeat this process for the specified number of repetitions.

Sitting

Shoulder press

#9
Sets
2
Reps
8,8
Tip
  • • Place a bench that is almost completely upright (approx. 80°) under the bar of the Smith machine. Sit on the seat and grasp the bar slightly wider than shoulder width.
  • • Bring the bar to the starting position by positioning your forearms so that they are perpendicular to the floor. Your wrists are above your elbows and your palms are facing forward. Fix your shoulder blades and bring your elbows slightly inward. The bar is above your upper chest.
  • • Push the weight straight up with force until your arms are almost fully extended and above your head. Hold the position briefly and exhale as you do so.
  • • Lower the weight slowly and in a controlled manner until you are back in the starting position. Your hands should be close to your shoulders. Breathe in as you do this.
  • • A repetition has thus been performed. Repeat this process for the specified number of repetitions.
With rope

With rope

Crunches

#10
Sets
3
Reps
12,12,12
Tip
  • • Place the cable tower on the top step and attach a long rope. Grasp the rope with both hands and kneel on the floor in front of the cable tower. Place your hands in front of your forehead.
  • • Bend your upper body towards the floor by tensing your abdominal muscles. Exhale as you do this.
  • • Slowly move your upper body upwards until you are back in the starting position. Keep your abdominal muscles tensed even in the top position. Breathe in as you do so.
  • • One repetition has now been completed. Repeat this process for the specified number of repetitions.

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