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Ganzkoerper

Busy Girl Full Body Day 2

120 Min

9 Exercises

Zusatz

Workout Details

Estimated Time 120 min

Exercises 9

Description

This is training day 2 of a full body split, which is perfect for building maximum muscle in the upper body and especially the lower body! Have fun! :)

Exercises

9 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.

Hip Thrust

Sets

Reps

10,10

Tip

• Position a flat bench in the center of the Smith machine. The bench should be slightly behind the bar so that you have enough space. Sit on the floor in front of the bench and position the bar over your pelvis.
• Position your legs and lie on the weight bench with your upper back. Your legs should be slightly wider than shoulder width and your knees should be above your feet. Hips are bent.
• Push your hips up until they are fully extended and you are in line from your shoulders to your knees. Tense your buttocks firmly in the top position. Exhale and hold the position briefly.
• Lower your hips slowly and in a controlled manner until you are in the starting position.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.

Romanian deadlift

Sets

Reps

8,8,8

Tip

• Position a barbell on the floor and stand with your feet hip-width apart.
• Bend forward with your upper body and push your hips back. Keep your legs almost straight. Grip the barbell slightly wider than shoulder width. Palms facing backwards.
• Lift the barbell vertically upwards until you are standing completely upright. This movement is performed by pushing your hips forward and straightening your upper body. Keep your arms straight and the weight close to your body. Exhale as you do this.
• Lower the barbell vertically again until the weight plates are a few centimetres above the floor and the back of your legs are stretched. This movement is performed by pushing your hips back and bending your upper body forward. Keep your legs almost straight. Breathe in as you do this.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.

Sitting

Leg extension

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 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.

45° (focus on thigh)

Leg press

Sets

Reps

8,8

Tip

• Sit on the seat and adjust the machine so that your knee joint is bent at an angle of approx. 90° in the bent position.
• Grip the handles next to the seat with both hands, if there are any. Position your feet hip-width apart on the middle to lower third of the platform.
• Push the platform away from your legs until your legs are almost fully extended. Exhale as you do so.
• Bend your legs again until your knee joints are bent at an angle of approx. 90°. Breathe in as you do this.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.

Prone

Leg curl

Sets

Reps

Tip

• Adjust the machine settings so that they are right for you. Lie on your stomach on the pad and hold on to the handles (if available).
• Position your knees on the cushion and your heels under the roller. Your legs are almost fully extended backwards.
• 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.

Standing

Side lift

Sets

Reps

15,15,15

Tip

• Take a dumbbell in each hand and stand shoulder-width apart.
• Hold your arms at the side of your body with your palms facing inwards. Bend forward slightly with your upper body. Do not keep your arms fully extended, but bend them slightly.
• Raise your arms sideways until they are spread out at about 90° from your upper body. Arms remain almost fully extended. Hold the position briefly and exhale.
• Slowly bring your arms back to your body in a controlled manner. Breathe in as you do so.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.

Fly's

Sets

Reps

10,10,10

Tip

• Adjust the seat height of the machine so that the position suits you and sit on the seat.
• Grip the handles with your hands so that there is a 90° angle between your arms and upper body. Your shoulders, elbows and wrists should be in line and your arms should be parallel to the floor. Your arms should not be fully extended and your elbow joints should be slightly bent. Your palms should be facing forward.
• Move the handles powerfully and in a controlled manner towards the center until your hands are in front of your chest. The angle between your upper and lower arms remains the same throughout the exercise. Breathe out
• Lower the handles backwards in a controlled manner until they are back in the starting position (spread 90° from the upper body). Inhale as you do so.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.

In the upper grip

High Rows

Sets

Reps

10,10,10,10

Tip

• Adjust the seat height of the machine so that it fits your height and sit on the seat.
• Press your chest against the chest pad and grasp the handles in front of you with both hands in an overhand grip (palms facing down at an angle). Your arms are stretched out and your shoulders should be pulled slightly forward. Your back muscles should be slightly stretched.
• Powerfully pull the handles backwards/downwards at an angle until your elbows are at the side of your body. Upper arms are spread approx. 45° from the upper body. Hold this position briefly. Exhale as you do so
• Move the handles slowly and in a controlled manner diagonally forwards/upwards until your arms are fully stretched and in the starting position. Your back muscles should be slightly stretched. Breathe in as you do this.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.

Sitting

Calf raise

Sets

Reps

8,8,8

Tip

• Sit on the seat and rest the balls of your feet on the footrest. Heels hang down. Position the cushion on your thighs. Unlock the mechanism.
• Forcefully push your lower legs up from your calves so that your feet are on your toes. Hold the position briefly and exhale.
• Go down slowly until you feel a good stretch in your calf muscles. Breathe in as you do so.
• One repetition has now been completed. Repeat this process for the specified number of repetitions.