Andrzej Reduction Training #musclemassbrothers member

After each workout I will do interval on a treadmill:
Of course I can also do it on any other machine.
5 min (6,5 km/h)
20 min (1 m by 1 m, 15-16km/h and 6.5 km/h)
5 min (6,5 km/h)
Plus any two days off training, I do just cardio, of any form, about 60 minutes. Example: 10 km of running.

Plus means a series of combined exercises
Breaks are 30-60 seconds between the sets
Before each workout warm-up, 10 minutes on any cardio machine

Chest and biceps, abdomen:
• Bench press barbell flat 4 x 8-10 reps
• Incline dumbbell bench press - drop set (6 reps, reduce weight and do 12 reps) x 4
• Pressing on fitball dumbbells 4 x 10-12 + flyes on the bench flat 4 x 12-15
• Barbell shoulders curls (6 reps, reduce weight and do 12) x 4
• Standing with cable curl 4 x 10-12
• Curls with dumbbells with the rotation 4 x 8-10
• Crunches on a machine 4 x 15-20 reps + strips 4 x 60 sec
• Leg Climbers 4 x 20 reps + crunches on the ball 4 x 20 area

Legs:
• Walking Lunges 4 x 10 on each leg + bending while lying down combined 4 x 12-15 reps
• Climbing on the bench with dumbbells, on each leg 10 times, after 4 sets
• Squat with a barbell on the neck 4 x 10-12 reps
• Curls sitting on the machine downwards 4 x 10-12 reps (or deadlift with straight legs) + chair against the wall, preferably on the ball (bosu) 4 x 60 sec
• Climb on your toes, while sitting for the calf 6 x 15-20 reps

Back muscles, rear shoulder and abdomen:
• Pulling on the machine 4 x 10 reps (or rod)
• Narrow grip pull sitting, at the downward lift 4 x 10-12 reps + pulls from the upper lift to chest with under grip 4 x 12 reps
• Incline rowing dumbbells while lying on stomach 4 x 10-12 reps + exercise on a machine for the back 4 x 12-15 reps
• Deadlift 4 x 12 reps + inverted butterfly for the back shoulder area 4 x 10-12 reps
• Crunches on a machine 4 x 15-20 reps + Lying Leg Raise 4 x 20 reps
• Leg Climbers 4 x 20 area + Leg Scissors 4 x 20 reps

Shoulders, triceps and abdomen:
• Lateral Side Raise, sitting on the bench 4 x 10-12 reps + Lateral front raise while sitting on the bench 4 x 10-12 reps
• Pressing dumbbells while sitting (doing 6 reps, reduce weight to 12) x 4
• Pressing on the machine, sitting 4 x 8-10 reps
• Straightening the elbows with cables 4 x 10-12 reps
• Dips 4 x 8-10 reps (handrails)
• French bench press 4 x 10-12 reps (barbell)
• Crunches on a machine 4 x 15-20 reps + Cable Crunches 4 x 20 reps
• Leg Climbers 4 x 20 area + Leg Scissors 4 x 20 reps