Musculus triceps surae
The musculus triceps surae represents the main muscle of the calf muscles. There actually are many different muscles located on the lower leg that can be grouped into flexors and extensors.
Hamstring
The hamstrings (musculi ischiocrurales) represent the muscles of the thigh backside. These are 3 muscles that all run across two joints (hip and knee). Especially for the stability of the knee joint the hamstring is very important.
Front thigh muscles
The front thigh muscles represent one of the strongest muscle groups of the human body. Its main muscle is the musculus quadriceps femoris consisting of four muscle heads. The quadriceps femoris is the only knee extensor of the human body what
Workout plan without machines for experienced athletes
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.
Workout plan without machines for advanced athletes
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.
Workout plan without machines for beginners
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.
Workout plan on the machine for experienced athletes
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 per week.
Workout plan on the machine for advanced athletes
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.
Workout plan on the machine for beginners
This workout plan for beginners contains machine exercises that are performed at the gym. You work out the entire body in a circuit training.
