(New Plan since September 2018)

EVERY (TRAINING) DAY just ONE MUSCLE

(Do not spend too many hours in the gym for weight training!)

Focus 40-45 minutes on just ONE muscle part you want to train on this specific day. Abs I do not count extra 😎. During the years I found out that it's much better to spent more ("short") days in the gym than more hours on one single day.   

DAY 1

Warm Up (20 min. running)

CHEST, Abs

afterwards 60 minutes CARDIO (STAIRMASTER)

DAY 2

Warm Up (20 min. running)

BACK, Abs

afterwards 60 minutes CARDIO (STAIRMASTER)

DAY 3

DAY OFF or CARDIO ONLY (it depends)

30 min. RUNNING

30 min. STEPPER

30 min. STAIRMASTER

DAY 4

Warm Up (20 min. running)

LEGS, Buttocks

DAY 5

Warm Up (20 min. running)

Arms, Abs

afterwards 60 minutes CARDIO (STAIRMASTER)

DAY 6

Warm Up (20 min. running)

Shoulders, Abs

afterwards 60 minutes CARDIO (STAIRMASTER)

DAY 7

DAY OFF