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Tamika Webber
Vorname: Tamika
Name: Webber
Training
Monday: Chest/Triceps
Cable Triceps Press Downs 3×12
Triceps Rope Extensions 3×12
Lying Z Bar Tricep Extensions 3×12 (superset with)
Close Grip Bench Press 3×12
Flat Bench Press 3×12
45 Incline Dumbbell Press 3×12
Cable Cross Overs 3×12
Swiss Ball Dumbbell fly’s 3×12
Tuesday: Back/Biceps
Close Grip Pulldowns 3×12
Wide Grip Chin Ups 3×12
Seated Rows 3×12
One Arm Bent Over Rows 3×12
Standing Alternating Bicep Curls 3×10
EZ Bar Preacher Bench Curls 3×12
Incline Dumbbell Curls 3×12
Cable Lying Straight Bar Curls 3×12 (superset with)
Standing Hammer Curls very slow 3×12
Wednesday: Off
Rest day
Thursday: Legs
Barbell Front Squats 3×12
Lunges 3×12
Bulgarian Squats 3×12
Legs Curls 3×12
Good Mornings 3×12
Stiff Leg Deadlifts 3×12
Friday: Shoulders/Abs
Seated Dumbbell Shoulder Press 3×15
Anterior Cable Raises 3×15
Arnie Dumbbell Presses 3×15
Seated Smith Machine Shoulder Presses 3×15
Leg Lifts 3×15
Crunches 3×15
Medicine Ball Oblique Twists 3×15
Hanging Leg Lifts 3×15
Saturday: Off
Rest day
Sunday: Plyometrics/Cardio
Plyometrics 45mins
Beach Sand Runs
Hill Climbs
1000 steps 3 times a week
Bilder:
http://cdn.simplyshredded.com/wp-con...tography-2.jpg
http://cdn.simplyshredded.com/wp-con...012/02/tam.jpg
http://cdn.simplyshredded.com/wp-con.../2012/02/9.jpg
http://cdn.simplyshredded.com/wp-con...tography-2.jpg
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http://cdn.simplyshredded.com/wp-con...2012/02/71.jpg
http://cdn.simplyshredded.com/wp-con...hotography.jpg
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Shoulder sess before curling up in the couch with a wine and a movie. Love offseason remember guys it's ur real delts that make u look like u have full round shoulders from front on so don't neglect them.
Have an awesome night everyone! Train hard
https://scontent-fra3-1.xx.fbcdn.net...cc&oe=563E6686
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