Hennie Kotze

Hennie Kotze

Training Schedule : Never Slack Down

Training to become a bodybuilder calls for incredible endurance and relentless willpower. However knowledge of all influencing factors also plays a major role. You have to be aware of age and gender related factors and plan your training program accordingly. Body parts and anatomy also determines the structure of your bodybuilding workout. Muscle fibre differs from one part of the body to another, and should be exercised in different intensities and in different periods.

After you have acquired a balanced bodybuilding workout Hennie advises that you train as heavy as your body allows you to. The quality and intensity of your workout is fundamental, and maintaining a constant routine for 6-8 weeks is vital. Remember to change this routine in intervals to avoid your body from getting accustomed to that specific workout.

Incorporate a tracking progress once you’ve started your bodybuilding training program to document your development. If you have any questions in regards to a balanced bodybuilding workout don’t hesitate to contact Hennie for advice. His years spent as a bodybuilder and specialist trainer has provided him with ample knowledge and insight on the subject.

Below is a detailed diagram of a 6 day workout plan that Hennie incorporates into his daily routine. Your daily nutrition also has a great effect on the result of your training and ultimately the progress of your muscle building exercise outcomes. View the table below and contact Hennie for any questions, advice or guidelines.

->Watch some of Hennie's Workout Videos<-

Day 1 Quads & Hamstrings
4 exercises - 4 working sets per exercise with 8 to 15 reps per set
Calves
1 exercise - 3 working sets with 15 to 25 reps & 1 drop set of 40 reps
Day 2 Chest
5 exercises - 4 to 5 working sets per exercise with 8 to 12 reps per set
Abs
2 exercises - 3 working sets per exercise with 30 reps per set
Day 3 Back
6 exercises - 3 to 4 working sets per exercise with 8 to 12 reps per set
Calves
1 exercise - 4 working sets with 15 to 25 reps & 1 drop set of 40 reps
Day 4 Shoulders
4 exercises - 3 to 4 working sets per exercise with 8 to 12 reps per set
Abs
1 exercise - 4 working sets with 30 reps per set
Day 5 Triceps
3 exercises - 4 working sets per exercise with 8 to 12 reps per set
Biceps
4 exercises - 2 to 4 working sets per exercise with 6 to 10 reps per set
Calves
1 exercise - 4 working sets with 15 to 25 reps & 1 drop set of 40 reps
Day 6 Hamstrings (high reps)
3 exercises - 3 working sets per exercise with 15 reps per set
Hamstrings (slow motion)
2 exercises - 3 to 4 working sets per exercise with 6-12 reps per set

Eat Smart!

Keeping fit is not just a fad - it's a way of life.

Nutrition also plays a major role in strength training. Your diet and bodybuilding supplements have to be regulated and carefully planned out.

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Training Schedule

Throughout my bodybuilding career I would say a big challenge for me was to prove that conditioning rules and not size.

I train 5 to 6 days per week. I prefer to train 1 muscle group per day and I totally exhaust that group with 4 - 5 exercises.

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Sponsors!

Hennie Kotze would like to thank all his sponsors for their support over the years.

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