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Hint: Barbell and dumbbell exercises use the movement path of your body, while machine exercises follow the movement path of the machine. Don't use exercises, that cause pain or any discomfort, because that can be a signal that the exercise is not effective or productive.

Mon
Musclegroup
Exercise
Directions Remarks Injuries
1
Chest
Hammer Strength Seated Bench Press


2

Hammer Strength Seated Incline Press


3

Hammer Strength Lying Bench Press


4
Shoulders Machine Shoulder Press


5

Machine Lateral Raise


6

Reverse Machine Fly


7
Triceps Lying Dumbbell Extension Use Hexa Dumbbells and lower them next to the sides of your head Arms above or in front of your head train the long head of the Triceps Small tears in the Triceps tendon aka tendinose
8

Low Machine Extension Use only one arm if you cannot move both arms parallel with each other Elbows by the sides of your body train the lateral head of the Triceps Inflamed Triceps tendon also known as tendinitis
9

Lying EZ Curl Bar Extension With your head on the bench lower the EZ curl bar to your forehead Reverse Grip Cable Bar Pushdown trains the medial head of the Triceps Pain in Triceps tendon near the elbow also in rest



Hand palms with 45 bent arms won't pronate more than medially Therefore Barbell and EZ Curl Bar Extension always hurt your wrists Chronic pain in the Triceps caput laterale tendon
Mon
Musclegroup
Exercise Directions Remarks Injuries


Wed
Musclegroup
Exercise
Directions
Remarks
Injuries
1
Back Hammer Strength Pulldown


2

Hammer Strength Row


3

Hammer Strength Low Row


4
Biceps Seated Hammer Curl Sit on a bench and bend both arms at the same time along your body The palms of the hands must face each other during the whole movement
Palms facing forward surely cause wrist pain
5

Preacher Machine Curl Use only one arm if you cannot move both arms parallel with each other The forearms often will move not parallel to each other due to movement Thumbs ligaments pain near the carpal bones
6

EZ Curl Bar Curl Keep your upper arms steady and only your lower arms should move EZ Curl Bar Curl and Hammer Curl train the Brachialis and Brachioradialis Hand palms with 45 bent arms can fully supinate



Hand palms with outstretched arms won't supinate more than medially Therefore Barbell Curl and EZ Curl Bar Curl always hurt your wrists Chronic pain in the Biceps tendon near the elbow
7
Abdominals
Machine Crunch


8
Iliopsoas
Lying Cable Knee In


9
Obliques
Machine Rotation


Wed
Musclegroup
Exercise
Directions
Remarks
Injuries


Fri
Musclegroup
Exercise
Directions
Remarks
Injuries
1
Quadriceps
Hack Squat


2

Leg Press


3

Leg Extension


4
Hamstrings
Seated Leg Curl


5

Lying Leg Curl


6

Standing Leg Curl


7
Calves
Standing Calf Raise


8

Seated Calf Raise


9

Calf Extension


Fri
Musclegroup
Exercise
Directions
Remarks
Injuries

Workouts: inhale when lowering the weight, exhale when raising the weight. Use continuous tension and add weight system with 100, 40, 30, 20, 15, 12 reps. There should be at least 48-72 hours rest for each musclegroup between two workouts. Do not exercise when you have an injury!
Magic Schedule: 2-3 times per week train the same muscle group, 2-3 exercises for the same muscle group and 2-3 sets per exercise for the same muscle group. Except the number of repetitions (=reps) should be 10 per set (=a number of repetitions) for maximum muscle grow, not strength.
Disclaimer: muscles and tendons are very susceptible to injuries due to bodybuilding exercises and I herewith state, that I am not responsable for injuries. You should take in account lower back pain and risk of lumbar disc herniation, abdominal rupture and groin rupture when bodybuilding.
                                                                                                                                                                                     
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