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In our training category, beginners and advanced athletes can find personalized solutions for physical training. Purchase a personalized training program that can include comprehensive training plans covering strength training, cardio, circuit training, HIIT and Tabata, and more.
By purchasing a fitness program prepared by our team, you provide yourself with an action plan to achieve your desired training goals.
Strength training: To strengthen muscles and increase strength.
Cardio training: Suitable for improving the cardiovascular system.
Circuit and HIIT training: Effective for burning calories quickly and increasing endurance.
Tabata: Intense interval training for optimal results in a short period of time.
Start your fitness transformation today! Explore our offerings and choose the training plan that best suits your needs and goals.
The ideal dimensions of the male physique.
The goal of having a harmoniously developed figure is the strongest motivation that can make any man do strength training with weights and eat properly and balanced. However, it is not possible to define unambiguous criteria for a beautiful and harmonious body. Everyone has different views on things. Here is a sample table of ideal sizes.
Full Body Workouts:
Option 1
Monday - Wednesday - Friday
Warm-up on a treadmill or ergometer for 5 minutes.
1. Squat - 1 x 20, 1 x 15, 1 x 12, 1 x 10, 1 x 8
2. Deadlift - 1 x 12, 1 x 10, 1 x 8, 2 x 6
3. Bench - presses or buckets - 1 x 12, 1 x 10, 1 x 8, 2 x to failure
4. Pull-ups with a wide grip or Rowing with a barbell (dumbbells) - 1 x 12, 1 x 10, 1 x 8, 2 x 6
5. Military presses - 1 x 12, 1 x 10, 1 x 8, 2 x 6
6. Bicep curl with a barbell or dumbbells - 1 x 12, 1 x 10, 1 x 8, 1 x 6
7. French with a barbell or dumbbells - 1 x 12, 1 x 10, 1 x 8, 1 x 6
8. Abdominal presses - 3 x 15-30 repetitions
After strength training cardio 25 - 30 minutes Monday and Friday
Option 2
Monday - Wednesday - Friday
Warm-up on a treadmill or ergometer for 5 minutes.
Warm-up on a treadmill or ergometer for 5 minutes.
1. Squat - 1 x 20, 1 x 15, 1 x 12, 1 x 10, 1 x 8
2. Bench press or chest press - 1 x 12, 1 x 10, 1 x 8, 2 x 6
3. Pull-up or overhead pulley - 1 x 12, 1 x 10, 1 x 8, 2 x 6
4. Helicopter - 1 x 12, 1 x 10, 1 x 8, 2 x 6
5. Barbell or Dumbbell Bicep Curl - 1 x 12, 1 x 10, 1 x 8, 1 x 6
6. French with a barbell or dumbbells - 1 x 12, 1 x 10, 1 x 8, 1 x 6
7. Trapezoid - 1 x 12, 1 x 10, 1 x 8, 2 x 6
8. Abdominal presses - 3 x 15-30 repetitions
After strength training cardio 25 - 30 minutes Monday and Friday
Triple Body Workout for Beginners and Intermediates:
Monday - Wednesday - Friday
Warm-up on a treadmill or ergometer for 5 minutes.
Monday:
1. Squat - 1 x 15, 1 x 12, 1 x 10, 1 x 8, 1 x 12-15
2. Leg - presses - 1 x 15, 1 x 12, 1 x 10, 1 x 8
3. Folding the legs from the leg - 1 x 15, 1 x 12, 1 x 10, 1 x 8
4. Standing or seated calf raises - 1 x 15, 1 x 12, 1 x 10, 1 x 8
Wednesday:
1. Lifting from a leg with a barbell or dumbbells - 1 x 12, 1 x 10, 1 x 8, 1 x 6, 1 x 12-15
2. Semi-leg with barbell or dumbbells - 1 x 12, 1 x 10, 1 x 8
3. Military presses - 1 x 12, 1 x 10, 1 x 8, 1 x 6
4. Buckets - 1 x 10, 1 x 8, 1 x 6, 1 until failure
5. Abdominal presses - 3 x 20-30
Friday:
1. Deadlift - 1 x 12, 1 x 10, 1 x 8, 1 x 6, 1 x 12-15
2. Pull-up - 3 x 8-12
3. Rowing with dumbbells - 1 x 12, 1 x 10, 1 x 8
4. Barbell curl - 1 x 10, 1 x 8, 1 x 6
