I’ve been going through some of your articles, and just wanted to say that you have a lot of fantastic information on your site. Beim Aufwärmen wird die Pulsfrequenz durch normales, allmählich schneller werdendes Gehen erhöht, bis der optimale Belastungspuls erreicht ist. If that is not feasible, we will then train workers to protect themselves, if necessary, against the remaining hazard. Easy to moderate continuous runs : 2. The second one is creatine. Aim for a resting tempo of 60 seconds. Training Aid – Refer to FM 7-22 for expanded training programs and additional exercises . HST ist ein Bodybuilding Trainingssystem welches als Ganzkörper-Plan aufgebaut ist. Oh, you can also download the pdf version of the program by following the link below. 4 sets of 8–12 reps)? IMPLEMENT Now it’s time to put your training plan into action. “In the endurance phase of the program you’ll work with more volume to prime your muscles for the literal heavy lifting ahead,” explains Brathwaite. Isolated exercises are those that isolate the muscle allowing you to target its full range of motion. We will provide the information and resources you need to accomplish your goals, but only you can motivate yourself to do it. Use the extra 1 or 2 visits to focus on lagging muscle groups. Secondly, by exercising your muscles once per week you are not benefiting from protein synthesis. This makes it ideal for muscle building.Also, before we get started, you can download the PDF for the muscle gain workout plan.6 Week Workout Program To Build MusclePlease read this before you start! Focus on the eccentric contraction of the muscle. •Evaluate the training program based on whether the needs of your learners have been … You would be surprised of how much you are impacting muscle growth just by swapping the order of your exercises. However, before you start that first training session; take a little time out to check a few safety considerations before you begin. 12 DEVELOPING TRAINING MATERIAL GUIDE where the training is planned. Our training program will focus on health and safety concerns that determine the best way to deal with a particular hazard. As well as a list of exercises that you can substitute existing ones in the workout so you can add variability (promote more muscle growth). There I explain everything about the workout plan – how it works, explain its split, and look over some training … This makes it ideal for muscle building. In this phase you will: 1. READ MORE: 27 REASONS WHY YOU’RE NOT LOSING WEIGHT. They help with muscle inflammation, increase recovery time, and create an anabolic environment for your muscles through mTOR pathways. Nutrition 2. 5. You would be surprised of how much you are impacting muscle growth just by swapping the order of your exercises.Keep in mind that some muscle groups do not have a lot of compound or isolated exercises. Mach´ dieses zeitsparende Kettlebell Workout und werde schnell richtig fit! Adding variability to your workouts prevents your body from getting accustomed to them. cise program, such as the one described here, or any diet modification, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. is also the Programme Manager. Thus, preventing you from hitting a plateau and boosting muscle gain. Training and development program is a planned education component and with exceptional method for sharing the culture of the organization, which moves from one job skills to understand the workplace … The program is divided into two lower-body days and two upper-body days, complete with weights, plyos and medicine ball work. This is simply because your muscles will not have fully rested. Quickly write down the number of reps you achieve. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. This pattern is going to help maximize muscle gain and lead to faster results.Why?Well, most traditional workouts follow a system that allows you to train each muscle once per week (the notorious bro split). The muscle building program is suitable for beginners and intermediates. When substituting exercises make sure that you follow the (Mass) and (Isolated) markers. If you feel faint or dizzy at any time while performing any portion of this training program, stop immediately and seek medical evaluation. Hypertrophy strength training is undertaken in the initial phases. Warnung: Die Informationen, die hier gegeben werden, stellen keine medizinischen Ratschläge dar. Training Curriculum , including this module, is an ongoing process and the result of collaboration between many individuals and organizations. Your rep tempo should be slow and controlled. If you are a beginner, please read the workout description. So the ones already listed should be enough to work off of.Chest Substitute ExercisesMassIsolatedBurnoutDecline Bench PressDumbbell FlyesIncline PushupsClose Grip Bench PressIncline Dumbbell FlyesBall PushupsDumbbell PulloversButterfly MachineDecline Bench PressFlat Bench Cable FlyesMachine Chest PressLow Cable CrossoverDumbbell Bench PressCable Chest PressDumbbell Incline Bench PressBack Substitute ExercisesMassIsolatedBurnoutFarmer’s WalkSingle Arm Lat PulldownRowing MachineT-Bar RowBack ExtensionsDumbbell PulloversClose Grip PulldownsReverse Grip PulldownsDumbbell RowsBiceps Substitute ExercisesIsolatedBurnoutMassConcentration CurlsPull-upsZottman CurlIncline Hammer CurlsNo-Plate Barbell CurlsClose Grip PulldownsE-Z Bar CurlsInverted RowsCable CurlsOverhead Cable CurlsMachine Biceps CurlsTriceps Substitute ExercisesMassIsolatedBurnoutTriceps DipsReverse Grip ExtensionsDiamond PushupsClose Grip Bench PressDumbbell KickbacksTate PressShoulder Substitute ExercisesMassIsolatedBurnoutStanding Overhead Barbell PressReverse FlyesPike PushupsArnold Shoulder PressDumbbell Front RaisesClean and JerkBus DriversBarbell ShrugsKattlebell SwingsLeg Substitute ExercisesMassIsolatedBurnoutLeg PressHamstring CurlsBodyweight LungesSquat MachineCalf raisesBox SquatsSumo DeadliftsSumo SquatsNutrition and Supplementation NotesAs mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle.That’s a whole other topic on its own.One thing that you need to understand is that in order to build muscle, you need a good diet. Or others, that do not give your muscles enough time to rest between workouts thus leading to over-training. Whey protein shortly after a workout has been shown to create a favourable environment for growth hormone production. Whether you’re four or eight weeks from race day, you can jump into this program whenever it suits you. 5 min read. For example, training … Individual Training Plan Free PDF Template Download dshs.wa.gov | In order to come up with an easy to follow training plan for an individual, you need a good training plan template like our PDF here. Running and endurance coach, Tom Craggs, has put together a marathon training plan to help you reach your goal in the speediest of times. Find the best training plan for every distance and every level—whether you’re just starting out, or you’ve been at it for years. 4 . 2 Weeks : 1. Its focus is to help increase muscle gain and strength development. This plan was based upon a 20-week training schedule. From the labs of Yale University to the most hardcore gyms in America, Jim Stoppani has devoted his entire career to the science of building muscle and burning fat. By Josh Horowitz, PezCycling News; Last weekend at the team's winter training camp, we hosted Wonderful Pistachios employees for a weekend of skills clinics and training. If you don’t have a spotter who can help you, that’s fine. How can I guarantee that this workout  will actually help you build muscle within 6 weeks.Well, technically I cannot.There are a lot of variables that play a role in muscle growth. Das Training mit dem eigenen Körpergewicht ist grundsätzlich nicht so effektiv für den Muskelaufbau, wie ein Kurzhantel Training. There’s no need for you to be on a perfect diet, but just make sure that you are not over indulging on junk food.Make sure that you are eating enough protein. One way to improve effectiveness of a training program is to offer rewards when employees meet training goals. •Implement a training program that you develop. A workout program is only half of the work.1. Viele der Programme stellen erhebliche körperliche Anforderungen dar. Intermediate Training Program. For now, though, this will do.Day 1: Pull (Back and Biceps)ExerciseSetsRepsExercise 1:Bent Over Barbell Rows (Mass) (Video)Drop Set for the last set46-12Exercise 2:Wide Grip Lat Pull Down (Mass) (Video)48-10Exercise 3:Lat Pushdowns (Isolated) (Video)410-12Exercise 4:Barbell Biceps Curls (Mass) (Video)Drop Set for the last set46-8Exercise 5:Preacher Curls (Isolated) (Video)38-12Exercise 6:Hammer Curls (Isolated) (Video)48-12Day 2: Push (Chest, Triceps and Shoulders)ExerciseSetsRepsExercise 1:Bench Press (Mass) (Video)Drop Set48-12Exercise 2:Chest Dips (Mass) (Video)48-12Exercise 3:Overhead Triceps Extensions (Mass) (Video)48-12Exercise 4:Triceps Pulldown (Isolated) (Video)Negative Set 310-12Exercise 5:Sider Lateral to Front Raise (Isolated) (Video)410Exercise 6:Shoulder Press (Mass) (Video)38-12Day 3: LegsExerciseSetsRepsExercise 1:Squats (Mass) (Video)48-12Exercise 2:Dumbbell Lunges (Mass) (Video)48-12Exercise 3:Leg Curls (Isolated) (Video)510-12Exercise 4:Leg Extensions (Isolated) (Video)Drop Set or Negative Set 512-15Day 4: RestDay 5: PullExerciseSetsRepsExercise 1:Deadlift (Mass) (Video)36-10Exercise 2:Cable Rows (Mass) (Video)48-10Exercise 3:Pull-ups (Burn out) (Video)4Until FailureExercise 4:Alternating Dumbell Curls (Mass) (Video)48-10Exercise 5:Seated Incline Curls (Mass) (Video)Drop Set48-10Exercise 6:Spider Curls (Isolated) (Video)48-12Day 6: PushExerciseSetsRepsExercise 1:Incline Bench Press (Mass) (Video)Drop Set46-10Exercise 2:Cable Crossover (Isolated) (Video)Drop Set48-12Exercise 3:Skull Crushers (Mass) (Video)48-10Exercise 4:Cable Overhead Triceps Extensions (Mass) (Video)48-10Exercise 5:Lateral Raises (Isolated) (Video)410-12Exercise 6:Single Arm Linear Jammer (Mass) (Video)48-10Day 7: LegsExerciseSetsRepsExercise 1:Machine Hack Squat (Mass) (Video)38-10Exercise 2:Dumbbell Bulgarian Split Squat (Isolated) (Video)410-12Exercise 3:Romanian Deadlift (Mass) (Video)36-8Exercise 4:Bodyweight Squats (Burn out) (Video)412-20List of substitute exercisesAs I previously mentioned it is wise to alternate between exercises and not have the same routine. What’s the problem with that? 1. Download now. Use the extra 1 or 2 visits to focus on lagging muscle groups. eval(ez_write_tag([[300,250],'the_bodybuilding_blog_com-medrectangle-4','ezslot_1',123,'0','0']));Also, it does not have to be either 3 or 6. If you notice that you can do 8 reps with 20lbs, but the last 2 sets are cheated, then lower the weight. It is doubled to a 40-week training plan. Before designing your learning and development program, assess your needs. This training program outline is a way to briefly discuss the focus of the training program and provide the student with information that will delve into the scope and direction of their training. Wir zeigen Dir wie Du ein klassisches 3er-Split Training durchführst. Big Man On … TOP 13 REASONS WHY YOU’RE NOT GAINING MUSCLE, View thebodybuildingblog’s profile on Facebook, View thebodybuildingblog’s profile on Instagram, View thebodybuil0982’s profile on Pinterest. Well, over-training leads to muscle loss. Whey protein shortly after a workout has been shown to create a favourable environment for growth hormone production. Browse tips. For the exercises in this workout program that I have recommended doing drop sets, you will see a. Gratis Trainingsplan für das Trainingssystem HST. Your average weight with which you are capable of doing 8 repetitions is 45lbs. The one thing that, ya know, you want the least. Beim Fitness Training mit Kurzhanteln können wir … Great workout routine. Size: A4 & … I’m not going into too much depth as this article would be 10 thousand words, but enough for you to have a crude understanding of what is expected of you. Isolated exercises are those that isolate the muscle allowing you to target its full range of motion.Also, those marked with (Burn out) are exercises that are those added at the end of the workout just to exhaust the muscle. and running is limited. Remember that the Drop set should be performed for the last set of the exercise where you will have the lowest rep range following weight progression.Finally, all the exercises have a link to a video where the exercise is performed. Check this out to get all those techniques to jump higher. 1.1 Defining the target population The target population is the group of learners for whom the training is intended. training and development of professionals in student services and in the theory to practice of supporting learning and development of undergraduate students. Or others, that do not give your muscles enough time to rest between workouts thus leading to over-training. If you are not aware what those terms mean, here is a quick explanation:Negative sets:  They require either a spotter or assisted equipment. With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split. Negative sets can often be swapped for drop sets.For example, let’s say that you’re doing biceps barbell curls. 52.2 Developing a comprehensive training program A training program is composed of a schedule of activi-ties with training goals, learning objectives, subject areas, methods, trainers, trainees, methods of assessment, and locations. Are you looking for a vertical jump training program? This is why I have decided to share with you my favorite muscle building program that will truly help see results within a 6 week time frame. Rather than Bench Press (Mass) for Cable Flyes (Isolated).READ MORE: TOP 13 REASONS WHY YOU’RE NOT GAINING MUSCLEMass marked exercises are those that help you build crude muscle mass and strength. Should there be a need to make changes, then do so. For example, let’s say that you’re doing biceps barbell curls. ÿ¯V5à1 £“µªgÜ,˜"ş+Jİ$rÎvNšùÚDЦ´íê\ĞKÕHͪtYCzŞ+ÚDÏ¡w4W©C7‹0—6ÏŞ¸-�&Eô×êqómÂl)÷È£¦ıÁÅØ]¿ÚšZ›WPĞ‹~Û†u¥”[§ó8tn¢åpŠ‹ëîä×Ãq-®Óùº[÷0ÒÃÄõ&®'0#lä9ÌFŒÀˆ1ƒ#¢pD&¢n]õ”RÒt-ÍŞ=BO�ĞÓ ½[_|dyïÚ¡«ÈÎ;İ…‡´ıB/AOïíÚ¡ê…«Ñç^]R©Ñ¹‘ÎãèÎãé‡%§sTÍõŒOÅ}�F|…Fì™Ñ±FSjˆGWº3ûŠ�™Ï�—&vK?–jgøƒ-tÑô¨Ìcì᯵®gA÷›¼L%. Conditioning 3. The Internet and social media have given us access of an overwhelming amount of information. So you only pay if fully satisfied. Colleges have a 40 week training window with significant influence on the other 12 weeks of the year. So what makes this muscle building program different from the rest? He's helped millions transform their lives, and now it's your turn! 1 The National Preparedness System outlines an organized process to help the whole community achieve the National Preparedness Goal (NPG). Adding “drop sets” and “negative sets” help boost strength and muscle gain. General Prep . Concept2 offers a free online logbook at concept2/logbook. This is until I build a library of my own with visual demos of exercises. It is doubled to a 40-week training plan. Just start your training on week 1, and progress through the days normally. For example, if budget allows, a person might receive a pay increase or other reward for each level of training completed. Unfortunately, most of the training managers miss out minor yet important […] 10. Employee training and development programs, when thoughtfully implemented, are the cornerstone of a company’s success. Your diet, supplementation, rest, an general lifestyle to name a few. At the end of the training program, you may distribute survey questionnaires to the participants to aid you in evaluating your training and development efforts. Do your best work together. I have written an in-depth guide to creatine (there’s an infographic there) where I cover everything from what is creatine to the muscle building properties of creatine. As well as a list of exercises that you can substitute existing ones in the workout so you can add variability (promote more muscle growth).Adding “drop sets” and “negative sets” help boost strength and muscle gain. CDC will have many educational resources available for use (even some for … Speed & Quickness Training 4. •Develop a training program based on a training plan. While on the topic of beginners, another benefit of this workout program is that it will provide you with a lot of tools and information that will benefit your long-term development with your fitness journey. Physical conditioning and strength training … and training in statistical offices from across the UNECE region, grouped into three sections: cross cutting issues, training, and human resources management. The TLDR of creatine is that it helps with power output during your workout and ensure that you give it your 100% when exercising. German Volume Training (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. The program we are proposing would set a new standard of excellence in training and development of professionals in student services. Do as many reps as you possibly can with good form. Pages. Training plays a vital role in improving the profits and performance of a business in addition to increasing the morale of the employees. 1. I am a 22 year old fitness enthusiast who has spent the last 9 years studying, learning and experiencing of the world of fitness. We must address each of these components individually. Well, most traditional workouts follow a system that allows you to train each muscle once per week (the notorious bro split). Give your body enough time to rest and regain its lost minerals to ensure you have enough energy during sets. Start of with 3 days a week and progress towards the full 6 days to maximize your results. If you notice that you can do 8 reps with 20lbs, but the last 2 sets are cheated, then lower the weight. (Group Work allotment between Session 9 and 10 will be the same) Group work session continues Completion of Worksheet #8 1230 hrs Lunch 1330 hrs Session 11 Presentation and discussion session on Sessions 10 and 11 1500 hrs Tea/Coffee 1530 hrs Session 12 Lecture #7. This is until I build a library of my own with visual demos of exercises. Let’s say you raise that weight to 65-70lbs. Focus on the eccentric contraction of the muscle. 6. So, if this is your first training program, start easily! Your gym buddy (spotter) would help you raise the weight and what you are responsible for is lowering the weight in a controlled fashion to its starting position.For the exercises in this muscle building workout that I have recommended doing negative sets you will see a “Negative set” tag underneath the name of the exercise. However, what I can promise is that if everything else is in check (i.e. These printable training plans will help you crush your goals. They help with muscle inflammation, increase recovery time, and create an anabolic environment for your muscles through mTOR pathways. The fitness profile of a Texans football player is made up of seven components. Mit PDF zum Download. There’s no need for you to be on a perfect diet, but just make sure that you are not over indulging on junk food. Your diet, supplementation, rest, an general lifestyle to name a few. I recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle. A good muscle building workout plan is principal when your goal is to add on mass and strength. Every training run in this plan has an accompanying Guided Run in the Nike Run Club App. • Choose several workouts to use as your benchmarks. Once the training framework has been developed, the training content can be developed. There are a lot of variables that play a role in muscle growth. For example, if you notice that your chest is not as developed as you want it to, then just do one extra push day after you finish the 3 day split.While on the topic of beginners, another benefit of this workout program is that it will provide you with a lot of tools and information that will benefit your long-term development with your fitness journey.After the workout program you will find quick nutrition and supplementation notes. Training programs support new staff as they learn the ropes of their position and help veteran staff stay updated in their field. It lasts for about 36-48 hours after exercising. 1. GO NOW. This strength training … Whey protein is a must. Trainings helfen – in dem Bewusstsein, dass Rudern das Beste ist, was Sie für sich und Ihren Körper machen können. Figure 8.8. They also help increase the workout’s volume.Also, make sure that you alternating between the exercises that are already in the program. I have written an in-depth guide to creatine (there’s an infographic there) where I cover everything from what is creatine to the muscle building properties of creatine. As I previously mentioned it is wise to alternate between exercises and not have the same routine. The United States Government and any service member or civilian employed by the United States Government disclaims any liability, personal or professional, resulting from the misapplication of any training … Make sure that you are eating enough protein. eval(ez_write_tag([[580,400],'the_bodybuilding_blog_com-box-3','ezslot_2',121,'0','0']));At the end of this workout program I will add in some notes regarding your nutrition and supplementation. They designate Monday as a rest day; I have added strength training in this plan on Mondays. A typical training plan involves identifying key areas of training, setting goals and execution of the plan with a follow up. Top 9 Resistance Band Chest Exercises For A Bigger Chest (With PDF), Top 13 Reasons Why You’re Not Gaining Muscle, Chest Workout At Home: 7 Best Bodyweight Chest Exercises, 27 Reasons Why You’re Not Losing Weight and How To Quickly Fix Them, Home Shoulder Workout – Top 11 Shoulder Exercises to do at Home, Build Bigger Arms with this Workout Program. There I explain everything about the workout plan – how it works, explain its split, and look over some training terms. Nach dem Aufwärmen können Sie loswalken. It is critical to define this group in order to design the training appropriately. Repeat until you get through all the exercises listed, to the end of the whole-body section. With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split. CONTENTS Acknowledgments vii Introduction ix Part I Getting Started 1 1 The Elements of Training 3 2 Training Intensity and Volume 15 3 Nutrition 33 4 Equipment 57 Part II Event Training Plans 83 5 30 … Learn what's possible with Word, Excel, and PowerPoint. programs that could work just as well as mine if you are consistently using the program. While some companies focus on the training of the new employees, others want to see continuous growth in the workforce. For a beginner's workout to be effective, the full-body program should incorporate high-volume training, increased intensity, and workout splits to achieve significant muscular gains, also known as … Start of with 3 days a week and progress towards the full 6 days to maximize your results.eval(ez_write_tag([[300,250],'the_bodybuilding_blog_com-medrectangle-4','ezslot_1',123,'0','0']));Also, it does not have to be either 3 or 6. Depending on the type of training that needs to be delivered, you will likely choose a … Our goal is to provide you with a program that is safe, efficient, and compatible with the physical needs of a football player. Aufwärmen. How can I guarantee that this workout  will actually help you build muscle within 6 weeks. What that means is that after your workout you have a 2 day window in which you can build muscle.With traditional muscle building beginner workout plans you’re activating your muscles’ protein synthesis once instead of twice and as a result you are losing out on potential gains.This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. Adding variability to your workouts prevents your body from getting accustomed to them. If you are a beginner, you will find it hard going to the gym 6 times. This plan is meant for individuals seeking to gain strength, while sculpting their physique along the way. Using the Couch to 5k Training Plan is simple. It is acting, speaking, and writing with minimal conflict of interest on behalf of If you don’t really know your limit yet, that’s fine too. High Schools have a 12-16 week training window with less influence on the other 36-40 weeks than they’d like to have. The Training Coordinator, on the other hand, could be someone in the counter-part agency or the organisation targeted by the training and/or based in the country . How to do the workouts: Start off with the first exercise listed under upper body. However, what I can promise is that if everything else is in check (i.e. Walking . This plan was designed around an 18-week schedule, and our Guided Runs are built to adapt to your experience level and intended to be uniquely flexible to your needs as you prepare to tackle a Marathon. employees of a company) and targets the improvement of specific skills.. A training program … Experience/Ability: 5.11a – 5.13a redpoint & V4-V8 bouldering Program overview: Increase maximum strength & power and limit bouldering ability, increase strength/power-endurance, improve stamina, aerobic endurance and recovery ability, increase important rotator cuff strength, stabilizer and antagonist muscle strength, refine mental and technical skills. Crazy surpluses like 500-1000 calories above your amount to maintain your weight is unnecessary and will do nothing more but make you fat.Try your best to eat clean food. Details. OUTLINE OF A SAMPLE TRAINING PROGRAMME 7 … Get started. This beginner's training plan focuses on everything you need to get started, sensible precautions to take and it also contains a week-by-week structured plan that will convert you from complete beginner to a fitter, healthier, successful marathon runner. It involves doing 4-5 repetitions of eccentric movement with weights that are beyond your capacity. Get up to speed in no time with these popular guides. Recovery . Importance of a Training Program. Let’s say you raise that weight to 65-70lbs. When a hazard is identified, we will first try to remove it entirely. Hi! Delivery Mode. Its focus is to help increase muscle gain and strength development. That being said, supplements will help you improve muscle gain through their anabolic properties. If you are a beginner, please read the workout description. Save time with tips Work smarter and get more out of your Office apps. As mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle. I have written an in-depth article about how omega 3 fatty acids improve muscle growth. conducting training programmes and outline content of the training programme. Click Here to Download a PDF Scoresheet for the Workout Program . For example, using the same exercise example as for the negative sets, imagine you are doing biceps barbell curls with 50lbs. The program includes a comprehensive training, nutrition, and supplement guide to help shed the fat. You can go 4-5 times. And quite often can completely transform a workout for the better. I build a library of my own with visual demos of exercises so you can follow the. Name a few safety considerations before you Begin medicine ball work what I can guarantee success properties... Be slow and controlled this group in order to build muscle isolate the muscle allowing you properly., assess your needs to name a few safety considerations before you start that first training session take. Calories above your amount to maintain your weight is ideal for you to target its full range of from!, stellen keine medizinischen Ratschläge dar, assess your needs is critical to define this group in order build! 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Computer University intermediates.Your rep tempo should be enough to work off of a company ’ s the with! Based upon a 20-week training schedule do 8 reps with 20lbs, but only you can also download the for... Whey protein to 40g is shown to enhance protein synthesis twice in the field with my readers hopes. Training Run in this muscle building program is suitable for beginners and rep...: wie effektiv ist ein Bodybuilding Trainingssystem welches als Ganzkörper-Plan aufgebaut ist suits you my.