The problem: Tissues lose their firmness, resulting in cellulite and loose, saggy skin. Fat deposits have established on certain parts of the body, including the thighs, buttocks and stomach …
Training takes place on two (or preferably three) days a week with split training units of 60 to 70 minutes each. Each training unit starts with a warm-up and finishes with a cool-down of ten minutes.
The training program below is a mixture of classic volume training and elements from weightlifting and power lifting, and should be followed consistently over a period of eight to twelve weeks.
The special characteristic of this workout regime is that one to two warm-up sets are completed before you actually get going.
|Calves||Calf raises, sitting or standing||3||20|
|Chest||Incline dumbbell bench presses||3||8-12|
|Chest||Long-lever butterflies||2 each||8-12|
|Back||Standing bent-over barbell rows||3||12|
|Back||Cable lat pull-downs to the chest/wide bar||3||12|
|Shoulders||Dumbbell military press||3||8-12|
|Torso||Lie on your back: Hold the gym ball between your feet, keep your legs straight and touch it to the ground at the side.||3||12|