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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

So läuft das Workout ab

Wähle links eine Übung aus. Rechts siehst du Video/Preview und die wichtigsten Infos (Sets, Reps, Zeit, Pause). Hinweise & Equipment findest du ebenfalls dort.

Sitting

Leg curl

Sets

Reps

10,10,10

Tip

• Adjust the machine settings so that they are right for you. 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 fully extended forwards.
• Bend your knee joints forcefully by pushing your heels back against the pad. Move backwards until the maximum contraction is reached. Hold the position briefly and exhale.
• Stretch your knee joints slowly and in a controlled manner until your legs are stretched again and you are in the starting position.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.

(focus on bottom)

Bulgarian Split Squat

Sets

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

Sets

Reps

10,10

Tip

• Adjust the machine settings so that they are right for you. Sit on the seat and hold on to the handles (if available).
• Position your ankles hip-width apart behind the foot roll so that the roll rests on the lower part of your shins. Your knee joints are bent at approx. 90°.
• Powerfully straighten your knee joints. Go up until you have reached the maximum contraction and your legs are fully extended. Hold the position briefly and exhale.
• Bend your knee joints slowly and in a controlled manner until your legs are bent 90° again and you are in the starting position.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.

Kickbacks

Sets

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

Sets

Reps

10,10

Tip

• Stand in the 45° inclined hyperextension device.
• Adjust the hip pad so that it is just below your hips and press your heels against the heel pad. Point your toes slightly outwards. Hips are extended and arms are crossed in front of your body. Keep your back straight.
• Go down with your upper body by bending your hips. Keep going down until you feel a stretch in the back of your thigh. Breathe in as you do this.
• Move your upper body back up until your hips are stretched and you are back in the starting position. Breathe out as you do so.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.

Supported in the overhand grip

T-bar rowing

Sets

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

Lat pulldown

Sets

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

Sets

Reps

10,10

Tip

• Adjust the seat height of the machine so that the position suits you and sit on the seat.
• Spread your arms out so that there is a 45° angle between your upper arms and upper body and grasp the handles with your hands. Choose the grip width so that your hands are in line with your elbows. Your forearms should be parallel to the floor (elbows pointing backwards, hands pointing forwards). Point your palms downwards.
• Push the handles forwards in a powerful and controlled manner. Stretch almost, but not completely, to protect your elbow joints. Your hands should now be in front of your body and at chest height. Exhale as you do so
• Lower the handles backwards in a controlled manner until they are back in the starting position. Inhale as you do so.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.

Sitting

Shoulder press

Sets

Reps

8,8

Tip

• Place an almost completely upright bench (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 bend your elbows slightly inwards. The bar is above your upper chest.
• Powerfully push the weight straight up until your arms are almost fully extended and above your head. Hold the position briefly and exhale.
• 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.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.

With rope

Crunches

#10

Sets

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.