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This workout plan for experienced athletes consists of exercises that are performed with the own body weight. You work out the entire body in a circuit training. You train 3 to 4 times per week performing 3 sets of each exercise. Read More

This workout plan for advanced athletes consists of exercises that are performed with the own body weight. You work out the entire body in a circuit training. You train 2 to 3 times per week performing 3 sets of each exercise. Read More

This workout plan for beginners consists of exercises that are performed with the own body weight. You work out the entire body in a circuit training. You train at least once but maximally three times per week. Read More

This workout plan for experienced athletes consists of machine exercises that are performed at the gym. You work out according to the single split principle. The body is divided into two parts. Each part will be trained on two days per week, so all in all we will work out 4 days... Read More

This workout plan for advanced athletes consists of machine exercises that are performed at the gym. You work out the entire body in a circuit training. You train 2 to 3 times per week performing 3 sets of each exercise. Read More

This workout plan for beginners contains machine exercises that are performed at the gym. You work out the entire body in a circuit training. Workout plan on the machine for beginners You train at least once but maximally three times per week. For complete beginners who are still... Read More

Internal rotation represents an effective exercise for the internal rotators of the rotator cuff of the shoulder. We can choose between different variations using free weights, the cable machine, or just our own body weight. Read More

External rotation represents an effective exercise for the external rotators of the rotator cuff of the shoulder. We can choose between many different variations using free weights, the cable machine, or just our own body weight. Read More

Shoulder raises represent an effective exercise for the trapezius muscle, especially the upper part. In some variations the deltoid muscle will be activated as well. Read More

Shoulder presses represent a very effective exercise for the front part of the deltoid muscle. Most variations also work out the chest muscles (especially the upper part), the triceps of the arm, and the upper part of the trapezius. Read More