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Perfect Symmetry Andre Merzdorf

 
 

„The perfect Symmetry“ is the training series created by the well-known athletes Patrick Teutsch, Micha Schmidt, André Merzdorf, Eugen Markov and Fitnessoskar. The aim of this training series is to achieve the perfect exercises for an optimal symmetry of the body. Especially in the series it is especially important to get an exact insight into how to use the muscles from many different angles. Don't give weaknesses a chance and optimize your body with the unique workoutseries "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
SHOULDERS
GO
Tag 2
BACK
GO
Tag 3
PAUSE
Tag 4
CHEST
GO
Tag 5
ARMS
GO
Tag 6
LEGS
GO
Tag 7
PAUSE
 
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