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Perfect Symmetry Andre Merzdorf

 
„The perfect Symmetry“ ist die erstellte Trainingsserie von den bekannten Athleten Patrick Teutsch, Micha Schmidt, André Merzdorf, Eugen Markov und Fitnessoskar. Ziel dieser Trainingsserie ist es, die perfekten Übungen für eine möglichst optimierte Symmetrie des Körpers zu erlangen. Besonders an der Serie ist vor allem, dass man einen genauen Einblick bekommt, wie man die Muskelpartien von vielen verschiedenen Winkeln aus beansprucht. Gib Schwächen keine Chance und optimiere deinen Körper mit der einzigartigen Workoutserie „The perfect Symmetry“.

The Perfect Symmetry - your free workout plan

Shoulder Training - The Perfect Symmetry - Training Schedule Day 1 with Andre Merzdorf

Very important: Warming up before training

Andre Merzdorf takes care of a sufficient warm up at the shoulder. It is very important that rotators and bands are warm to prevent injuries during training.

Activation of the central nervous system before training

In order to get a desire for training and to activate his central nervous system, he does exercises at the beginning of a workout, such as clapping his hands with push-ups. This makes you even more alert and focused. It is a kind of focus preparation for the coming 60-90 workout minutes.


Overview

  1. Exercise: Upright Row
    4 Sets
    Reps: 8 / 6-8 / 4-6 / 4
  2. Exercise: Reverse Cable Flys
    Superset with Dumbbell Shoulder Press
    3 Sätze / 3 Sets
    Reps: 8 / 6-8 / 4-6 / 4
  3. Exercise: Dumbbell Shoulder Press
    3 Sets
    Reps: 8 / 6-8 / 4-6 / 4
  4. Exercise: Cable lateral Raises
    4 Sets
    Reps: 8 / 6-8 / 4-6 / 4 jede Seite
  5. Exercise: Cable front Raises
    4 Sets
    Reps: 8 / 6-8 / 4-6 / 4 jede Seite
  6. Exercise: Standing cable rear Delts
    4 Sets
    Reps: 8 / 6-8 / 4-6 / 4 jede Seite

The interval should be 1-2 minutes. In the diet, the break duration should not be too long, as faster training effectively promotes the metabolism. If you are in the build-up and train with a higher weight, the break should be about 2 minutes to ensure a sufficient rest between the sets.

Tag 1
SCHULTERN
GO
Tag 2
RÜCKEN
GO
Tag 3
PAUSE
Tag 4
BRUST
GO
Tag 5
ARME
GO
Tag 6
BEINE
GO
Tag 7
PAUSE
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