The athlete divides the body into different muscle groups, which are trained together and alternately in an individual rhythm within a week. The most important muscle groups of the body as well as the most sensible training variants below.

The shoulder muscles can be trained very effectively with side raises, neck presses and front raises, as well as with the Cuban press. These exercises are most effective when there is a mix of different length dumbbells and machine training.

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The back muscles are divided into the latissimus and the lower back. The lats are most effectively trained with lat pulldowns, pull-ups, rowing in a bent posture, and pullovers. The lower back muscles are best trained with hyper-extensions or deadlifts.

For the chest muscles, the alternating use of bench presses and flying dumbbell movements, push-ups and butterfly is most effective. Here you can alternately choose training equipment or your own body weight as support.

The arm muscles are divided into the biceps, triceps and forearm muscles. The biceps can be trained with many exercises with free weights, such as Scott curls, concentration curls, dumbbell curls or cable curls.

All curls can be performed with both exercise equipment and dumbbells. The triceps can be effectively trained with dips, tight push-ups, tight bench presses and tricep push-ups on the cable pull or kickbacks.

Here, too, the combination of free weights and training equipment is the most effective training variant for the triceps. The forearm muscles benefit from the training of the triceps and biceps as well as the special forearm curls.

When it comes to the abdominal muscles, there are four different muscle groups to train: the rectus abdominis, the external obliques, the internal obliques, and the transverse abdominals.

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All abdominal muscles can be individually strengthened with separate exercises. The rectus abdominis also responds to crunches for the upper and reverse crunches for the lower.

The most effective way to train the oblique abdominal muscles is to perform oblique crunches. Sit-ups and leg raises are also effective strength exercises when the abdominal muscles are already well developed.

The leg muscles must not be neglected in comprehensive strength training in order to achieve a balance that is also visually noticeable. Here you can choose from numerous strength exercises.

The hamstrings can be trained very effectively with leg presses, squats, lunges, and leg extensions. The hamstrings benefit from leg curls and deadlifts too. The calf muscles within the abdominal muscles can be effectively trained alternatively or alternately by sitting, standing or lying calf raises.

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