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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

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.

Hip Thrust

Sets

Reps

10,10

Tip

• Position a flat bench in the middle 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 above your pelvis.
• Place your legs on the weight bench and lie down with your upper back on the bench. Your legs should be slightly wider than shoulder-width apart and your knees should be above your feet. Your hips should be bent.
• Push your hips upward until they are fully extended and you are in a straight line from your shoulders to your knees. Tighten your buttocks firmly in the top position. Exhale as you do this and hold the position briefly.
• Slowly and carefully lower your hips back down until you are in the starting position.
• A repetition has thus been performed. 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 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.

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 approximately 90°.
• Grasp the handles next to the seat with both hands, if available. 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. Breathe out as you do this.
• Bend your legs again until your knee joints are bent at approximately 90° again. Breathe in as you do so.
• A repetition has thus been performed. Repeat this process for the specified number of repetitions.

Prone

Leg curl

Sets

Reps

Tip

• Adjust the machine settings to suit your needs. Lie on your stomach on the pad and hold on to the handles (if available).
• Position your knees on the pad and your heels under the roller. Your legs are almost completely stretched out behind 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.

Standing

Side lift

Sets

Reps

15,15,15

Tip

• Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
• Keep your arms at your sides with your palms facing inward. Lean your upper body slightly forward. Do not keep your arms completely straight; instead, bend them slightly.
• Raise your arms sideways until they are at an angle of approximately 90° to your upper body. Keep your arms almost completely straight. Hold this position briefly and breathe out.
• Slowly and carefully bring your arms back toward your body. Breathe in as you do so.
• A repetition has thus been performed. 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 is right for you and sit down on the seat.
• Grasp the handles with your hands so that there is approximately 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; your elbow joints should be slightly bent. Your palms should be facing forward.
• Bring your hands forward powerfully and in a controlled manner until they are in front of your chest. The angle between your upper and lower arms remains the same throughout the exercise. Breathe out as you do this.
• Slowly lower the handles until they are back in their starting position (90° away from your upper body). Inhale as you do so.
• A repetition has thus been performed. 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 to suit 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 using an overhand grip (palms facing diagonally downward). Your arms should be extended and your shoulders should be pulled slightly forward. Your back muscles should be slightly stretched.
• Pull the handles forcefully diagonally backward/downward until your elbows are at your sides. Your upper arms should be about 45° away from your upper body. Hold this position briefly. Breathe out as you do so.
• Slowly and carefully move the handles forward/up at an angle until your arms are fully extended and in the starting position. Your back muscles should be slightly stretched. Breathe in as you do this.
• A repetition has thus been performed. Repeat this process for the specified number of repetitions.

Sitting

Calf raise

Sets

Reps

8,8,8

Tip

• Sit on the seat and place the balls of your feet on the footrest. Your heels should hang down. Position the cushion on your thighs. Unlock the mechanism.
• Push your lower legs powerfully upward from your calves so that your feet are on their toes. Hold the position briefly and exhale as you do so.
• Slowly lower yourself until you feel a good stretch in your calf muscles. Breathe in as you do so.
• A repetition has thus been performed. Repeat this process for the specified number of repetitions.