Getting Started Guide
Table Of Contents
Easy: EASY TRAINING
e training is done with relatively little weight. You should do about
15-25 repetitions per exercise and not use more than 50% of your maxi-
mum power. You should complete 1-2 sets and take about 90-120 se-
conds break between each set. For example, if you are able to do a bench
press repetition with 100kg, then you should not take more than 50kg
for light training.
Normal: NORMAL TRAINING
In normal training your goal is to achieve 8-15 repetitions per set. e
intensity should be 60-70% of your maximum (in the example from ab-
ove this would be 60-70 kg for bench press). Do 2-3 sets per exercise and
1-2 exercises per muscle group with about 60-90 seconds break between
sets.
Hard: HARD TRAINING
During hard training your goal is to achieve a strong training stimulus.
Your goal is to achieve 6-12 repetitions per set. e intensity should be
at 70-80% of your maximum (in the example from above this would be
70-80 kg for bench press). Do 2-3 sets per exercise and 2 exercises per
muscle group with a 60-90 second break between sets.
Correct warm-up - warming up is extremely important to prevent inju-
ries! Use about 20-30% of your maximum power for warming up and do
10-15 repetitions with this weight before you start the actual training.
e warm-up must be done for each muscle group separately and imme-
diately before the exercise
Please note the following:
e training recommendation provides information about what training
your body can tolerate based on your general regeneration. If you have a
localized muscle soreness, it is possible that this does not or hardly aect
your regeneration. In this case we would also advise you against training
the aected muscle groups. If you are injured, you should not follow the
training recommendations of your Bugatti Ceramique Edition One.