Jessica Arevalo

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26.07.2015, 10:25
Arnold

Jessica Arevalo

Vorname; Jessica
Name: Arevalo
Gewicht: ~50kg
Größe: 155cm

Training

Monday: Chest/Triceps

Warm Up Push Ups 3 x 20
Flat Bench Press 3 x 12, 10, 8
Incline Bench Press 3 x 12, 10, 8
Dips 3×12
Cable Pull Downs 3 x 12, 10, 8
Overhead Cable Pulls 3 x 12, 10, 8

Tuesday: Back/Biceps

Pull Ups 3 sets to failure
Lat Pulldowns 3 x 12, 10, 8
Bent Over Rows 3 x 12, 10, 8
Dumbbell Curls 3 x 12, 10, 8
Barbell Curls 3 x 12, 10, 8

Wednesday: Legs/Glutes

Squats Smith Machine or Free Weights 6 x 15-20
Sumo Deadlifts 3 x 12, 10, 8
Weighted Lunges 4 x 20 each leg
Leg Extensions 3 x 12, 10, 8
Lying Leg Curls 3 x 12, 10, 8

Thursday: Rest
Recovery

Friday: Shoulders

Lateral Raises 4 x 15, 15, 12, 10
Dumbbell Single Arm Raises 3 x 15, 12, 10
Dumbbell Shoulder Press 3 x 12, 10, 8
Arnold Press 3 x 15, 15, 12
Bent Over Lateral Raises 3 x 15

Saturday: Rest
Recovery

Sunday: Legs/Glutes

Straight Leg Deadlifts 4 x 15, 12, 10, 8
Weighted Lunges 4 x 20 each leg
Sumo Deadlifts 4 x 15, 12, 10, 8
Swiss Ball Hamstring Curls 4 x 25
Bulgarian Split Squat 3 x 25
Lying Leg Curls 3 x 15

Cardio Notes:
Cardio varies if I’m in comp prep or not. In prep I do 5 days of 20 minute cardio sessions and off-season I do no cardio at all to make maximum size gains.

Bilder:

http://cdn.simplyshredded.com/wp-con...2014/01/22.jpg
http://cdn.simplyshredded.com/wp-con...2014/01/11.jpg
http://cdn.simplyshredded.com/wp-con...2014/01/31.jpg
http://cdn.simplyshredded.com/wp-con...2014/01/41.jpg
http://cdn.simplyshredded.com/wp-con...2014/01/61.jpg
http://cdn.simplyshredded.com/wp-con.../2014/01/9.jpg
26.07.2015, 10:27
Arnold

new photo

http://www.kulturystyka-online.pl/at...8&d=1435997703

http://www.kulturystyka-online.pl/at...6&d=1435997703

http://www.kulturystyka-online.pl/at...5&d=1435997703

http://www.kulturystyka-online.pl/at...4&d=1435997703

http://www.kulturystyka-online.pl/at...1&d=1435997703
08.08.2015, 15:14
Arnold

new photo by instagram

https://scontent.cdninstagram.com/hp...91394591_n.jpg
https://scontent.cdninstagram.com/hp...08997326_n.jpg
https://scontent.cdninstagram.com/hp...54057973_n.jpg
https://scontent.cdninstagram.com/hp...19122030_n.jpg
https://scontent.cdninstagram.com/hp...16160760_n.jpg
https://scontent.cdninstagram.com/hp...79381100_n.jpg
https://scontent.cdninstagram.com/hp...25871689_n.jpg
17.08.2015, 14:13
Arnold

new of instagram

https://scontent.cdninstagram.com/hp...29194532_n.jpg
https://scontent.cdninstagram.com/hp...16862905_n.jpg
https://scontent.cdninstagram.com/hp...88210557_n.jpg
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https://scontent.cdninstagram.com/hp...63504908_n.jpg
24.08.2015, 16:20
Arnold

https://scontent.cdninstagram.com/hp...69837454_n.jpg
https://scontent.cdninstagram.com/hp...26621330_n.jpg
23.09.2015, 19:52
Arnold

new photo

https://scontent.cdninstagram.com/hp...70748553_n.jpg
https://scontent.cdninstagram.com/hp...19261976_n.jpg
https://scontent.cdninstagram.com/hp...14298830_n.jpg
https://scontent.cdninstagram.com/hp...89016624_n.jpg
05.10.2015, 14:50
Arnold

new photo. oktober 2015

https://scontent.cdninstagram.com/hp...63145736_n.jpg
https://scontent.cdninstagram.com/hp...09271452_n.jpg
https://scontent.cdninstagram.com/hp...35837189_n.jpg
21.10.2015, 16:48
Arnold

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new photo of instagram
26.10.2015, 08:03
Arnold

new photo. instagram

https://scontent.cdninstagram.com/hp...51957595_n.jpg
https://scontent.cdninstagram.com/hp...25186291_n.jpg
https://scontent.cdninstagram.com/hp...74550501_n.jpg
https://scontent.cdninstagram.com/hp...29567109_n.jpg
02.11.2015, 14:22
Arnold

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new photo. november 2015
09.11.2015, 15:55
Arnold

new photo. november 2015

https://scontent.cdninstagram.com/hp...80650747_n.jpg
https://scontent.cdninstagram.com/hp...38811538_n.jpg
https://scontent.cdninstagram.com/hp...51125395_n.jpg
https://scontent.cdninstagram.com/hp...67665213_n.jpg
16.11.2015, 12:17
Arnold

instagram foto. november 2015

https://scontent.cdninstagram.com/hp...44300074_n.jpg
https://scontent.cdninstagram.com/hp...45366239_n.jpg
https://scontent.cdninstagram.com/hp...97613343_n.jpg
30.11.2015, 10:32
Arnold

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new photo of instagram. november 2015
07.12.2015, 10:32
Arnold

new photo. dezember 2015

https://scontent.cdninstagram.com/hp...81642065_n.jpg
https://scontent.cdninstagram.com/hp...48533757_n.jpg
21.12.2015, 10:45
Arnold

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photo of instagram. dezember 2015
04.01.2016, 10:08
Arnold

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new photo. Januar 2016
11.01.2016, 15:51
Arnold

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new photo. Januar 2016
18.01.2016, 16:19
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new photo. Januar 2016
01.02.2016, 16:14
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new photo. Februar 2016
15.02.2016, 14:32
Arnold

video of training + photo. Februar 2016

https://scontent.cdninstagram.com/t5...MjkxNA%3D%3D.2

link: https://www.instagram.com/p/BByhq6cS76C/

https://scontent.cdninstagram.com/t5...MTc5MQ%3D%3D.2
22.02.2016, 13:29
Arnold

https://scontent.cdninstagram.com/t5...MjgxNQ%3D%3D.2
29.02.2016, 08:25
Arnold

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recent photo 2016
07.03.2016, 12:10
Arnold

https://scontent.cdninstagram.com/t5...ODc5MQ%3D%3D.2
14.03.2016, 16:49
Arnold

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new photo. Marz 2016
21.03.2016, 10:53
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new photo. Marz 2016
29.03.2016, 16:51
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new photo. Marz 2016
05.04.2016, 20:24
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new photo. April 2016
19.04.2016, 09:13
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new photo. April 2016
26.04.2016, 19:55
Arnold

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new photo. April 2016
02.05.2016, 10:06
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new photo. Mai 2016
09.05.2016, 20:01
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new photo. Maj 2016
16.05.2016, 12:54
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new photo. Mai 2016
16.05.2016, 12:54
Arnold

new photo. Mai 2016
23.05.2016, 13:41
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new photo. Mai 2016