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Full body programme (for the advanced)

Notes

This programme addresses the advanced athlete who has tried to exercise with free weights before. The programme requires technical knowledge in order to complete the exercises. Here, you exercise the whole body with only one programme that you can perform 2-3 times a week. We recommend you to exercise with exactly so much load that you can complete exactly the indicated number of repetitions.

Hold a dumbbell in each hand along your sides. Take a big step forward while keeping upper part of your body fully erect. The step must be so deep that your knee almost hits the floor before you push back to initial position. Repeat exercise with your other leg.

Stand with barbell resting on your shoulders, feet hip-width apart. Push upward till you stand on your toes, lower again.

Stand holding barbell before your body, bending upper part of your body forward till your hamstrings are stretching. NB: To avoid injury, it is important to keep back and legs fully stretched during the exercise.

Sit slightly bent forward with your knees slightly bent. Hold the handle with your hands, arms stretched before you. Move upper part of your body backward while pulling the handle toward your abdomen and throwing out your chest. Slowly lower to initial position.

The exercise may be done by overhand or underhand grip.Adjust thigh cushion before sitting to ensure a stable seating position. Grasp handle with a narrow grip, straighten your back, lean a little backward and look up towards the cable. Slightly sway your loin and slowly pull the handle towards your chest. Return to initial position. Keep arms tight to your body during the entire exercise.

Lie on a flat bench, feet on the floor, loin pushed against the bench. Hold the dumbbells over your chest, arms stretched, hands parallel in horizontal position. Lower the dumbbells in a bow towards the outer sides of your shoulders and push upward to initial position.

Lie on an incline bench, feet on the floor, loin pushed against the bench. Hold dumbbells over your chest, arms stretched, palms facing inward. With your elbows slightly bent, lower dumbbells in a bow outwards to your sides and push them back to initial position.

Slightly bending your elbows, hold dumbbells at a short distance before your body. Raise arms sideward and upward to horizontal position while pointing little fingers and elbows upward.

Turn your back on the cable set-up, grasp the handle and sit down so that you rest on your knees. Lean the upper part of your body forward, holding the handle straight over your head. Bending your back and flexing your abdomen, pull the upper part of your body down toward the floor. Slowly return to initial position.