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 experienced athletes
The first group of muscles will be represented by the upper back and lat, chest, deltoid, biceps, and triceps. These muscles are trained on two days per week (e.g. Monday and Thursday). The second group is represented by the legs, buttocks, lower back, and abdominals. These muscles are also trained on two days per week (e.g. on Tuesday and Friday).
In this workout plan we exercise in a double circuit training. We divide the exercises of one training day into two parts (or groups) and perform them in two circuits that follow each other. Each circuit will be passed 3 times so we will work out each exercise in 3 sets.
The first 15 to 20 training sessions for each group (8 to 10 weeks) we work out our muscular endurance. Each set consists of 15 to 25 repetitions. Each set will be performed until a rate of perceived exertion of hard or until muscle exhaustion. In the beginning choose weights that allow you to perform approximately 15 repetitions. As your strength increases you will be able to perform more and more repetitions. As soon as you hit 25 reps increase the weights so you again are able to just make 15 reps per set.
After the muscular endurance period we move on to muscle building for another 15 to 20 training sessions keeping the same exercises. We now work out 8 to 15 reps of each exercise. In the beginning choose weights that allow you to go 8 reps per set. When you hit 15 reps increase the weights to just allow you 8 reps again.
For the workout plan the following exercises are recommendable in that order:
First group of muscles
- First circuit
Pull-ups to the neck (with support if necessary)
Bench press on the bench with barbell
Rowing, kneeling on the bench with dumbbell
Flys on the cable machine
- Second circuit
Reverse flys on the bench, outward rotated with dumbbells
Bicep Curls, standing with barbell
Tricep press lying on the bench with curl bar
Bicep Curls, concentration curls, sitting with dumbbell
Tricep kickbacks on the incline bench with dumbbells
Second group of muscles
- First circuit
Thigh front, butt
Squats on the multi press machine
Thigh back, butt, lower back
Leg curl, lying on the machine
Ab crunch on the incline bench with extra weights
Leg extension on the cable machine
Leg curl, standing on the cable machine
- Second circuit
Hyperextensions on the hyperextension bench with extra weights
Calf raises on the calf raise machine
Hanging leg raises
Adductor side leg raises on the cable machine
Abductor side leg raises on the cable machine
Before the actual workout we warm up for 10 minutes on the cross trainer or ergometer. Important is also a specific warm-up for every muscle group we want to train that day. One set of 15 to 25 repetitions at low-to-medium intensity is recommended.
Right after the workout we can add a light endurance training of 10 to 30 minutes that helps us to actively regenerate.
According to your personal objectives it is recommendable to add 2 or 3 endurance sessions per week of at least 45 minutes. This could be at the gym on the cross trainer, ergometer or treadmill. Or you perform your endurance training outside on the bicycle or a running track. Work out at a rate of perceived exertion of medium to medium-to-hard.
Here you will find a workout plan without machines for experienced athletes.
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