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: