Vorname: Alzira Name: Rodriguez Größe: 167 cm Gewicht: 54kg
Training
Monday: Quads/calves
Leg Extensions 5 x 15, 15, 12, 12
Hack Squats 5 x 15, 15, 12, 12
Leg Press 5 x 15, 12, 10, 8, 8
Narrow Dumbbell Squat 5 X 15
Front Squats 5 x 15, 12, 10, 8, 8
Smith Machine Stationary Lunges 4 x 10 (Each leg)
Seated Calves Machine 4 x 30
Standing Calves Machine 4 x 15
Tuesday: Shoulders/Triceps
Smith Machine Seated Shoulder Press 5 x 15, 12, 10, 8, 6
Arnold Press 5 x 15, 12, 10, 8, 6
Dumbbell Seated Side Lateral Raise 5 x 15, 12, 10, 8, 6
High Rope Pulls 5 x 15, 12, 10, 8, 6
Overhead Dumbbell Press 5 x 15, 12, 10, 8, 6
Close Grip Bench Press 5 x 15, 12, 10, 8, 6
Rope Push Downs 5 x 15, 12, 10, 8, 6
Wednesday: Back/Biceps
Wide Grip Pull-ups 5 x 15
Wide Grip Pull Downs 5 x 15, 12, 10, 8, 6
One End Barbell Row 5 x 15, 12, 10, 8, 6
Wide Grip Standing Pull Downs 5 x 15, 12, 10, 8, 6
One Arm Dumbbell Rows 4 x 15, 12, 10, 8
Weighted Hyperextensions 4 x 15
EZ Curl Preacher Curl 5 x 15, 12, 10, 8, 6
Standing Barbell Curls 5 x 15, 12, 10, 8, 6
Barbell Curls 21’s x 4
Thursday: Hams/Plyometrics/Calves
Leg Curls 6 x 20, 20, 15, 15, 12, 12
Dumbbell Stiff Leg Deadlift 6 x 20, 20, 15, 15, 12, 12
Pop Squats x 15
Alien Squats x 15
One Leg Lunge Jumps with Back Leg Straight x 15
Wide High Jumps x 15
5 rounds holding a 20 – 30lb Dumbbell
Seated Calf Raises 4 x 15
Standing Calf Raises 4 x 30
Friday: Glutes/Chest
Cable Butt Kick Backs 5 x 15 each leg
1 minute Deep Squat Holds x 5
Incline Smith Machine Press 4 x 15, 12, 10, 8
Push Ups 4 x 15
Decline Dumbbell Press 4 x 15, 12, 10, 8
Wide Grip Dips on Assisted Chin Up Machine 4 x 15, 12, 10, 8
Pullovers 4 x 15, 12, 10, 8
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