Vorname: Sandra
Name: Prikker
Gewicht: 52kg
Größe: 165cm

Training

Monday: Legs

Squat Wide Stance 3×8
Squat Narrow Stance 3×8
Stiff Legged Deadlift 4×8
Leg Press Wide Foot Placement 3×8
Leg Press Narrow Foot Placement 3×8
Leg Curls 3x Drop set
Leg Extensions 3x Drop set

Tuesday: Chest/Biceps

Flat Barbell Bench Press 3×8
Incline Barbell Bench Press 3×8
Dips 3×8
Flat Dumbbell Press 3×8
Incline Dumbbell Press 3×8
Straight Barbell Curls 3×8
Heavy Hammer Curls 3×8
Cable Curls 3×8 Drop set

Wednesday: Back/Abs/HIIT

Deadlift Bent Over Barbell Rows 3×8
Bent Over V Bar Rows 3×8
Two Handed Cable Rows 3×8 Drop set
Kneeling Cable Crunches 3×8
Standing Cable Crunches 3×8
Weighted Leg Raises 3×8

Thursday: Shoulders/Triceps

Military Press 3×8
Barbell Upright Rows 3×8
Side Raises 3×8
Bent Over Lateral Raises 3×8
Skull Crushers 3×8
Cable Tricep Extension 3×8
Overhead Cable Tricep Extension 3×8

Friday – Glutes, Calves, HIIT

Cable Kickbacks 3×8
Smith Machine Kick Ups 3×8
Lunges Smith Machine 3×8
Standing Calf Raises 3×8
Seated Calf Raises 3×8
HIIT 20 mins

Saturday – Back/Abs

Wide Grip Pull Ups 3×8
Wide Grip Pull Downs 3×8
Close Grip Pull Downs 3×8
Machine Pull Downs 3×8
Crunches 3×8
Seated Leg Tucks 3×8
Bent Knee Leg Raises 3×8


Bilder: