Vorname: Sue Name: Lesmar Größe: 173cm Gewicht: 67kg training: Monday: Shoulders/Abs Seated Dumbbell Press 3×12-15 Alternating Dumbbell Front Raises 3×12-15 Low Pulley Lateral Raises 3×12-15 Reverse Pec Deck (Rear Delts) 3×12-15 Machine Shoulder Press 3×12-15 Machine Crunches 3×20-25 Hanging Leg Raises 3×20-25 Incline Leg Raises 3×20-25 Tuesday: Biceps/Triceps Dumbbell Curls 4×15 Barbell Curls 4×15 Machine Curls 4×15 Push Downs 4×15 Tricep Extensions 4×15 Dips 4×15 Wednesday: Legs/Calves Leg Extensions 3×12 Squats 3×12 Leg Press 3×12 Seated Leg Press 3×12 Seated Calf Raises 3×12 Standing Calf Raises 3×12 Thursday: Back Machine Chin Ups 3×15 Lat Pulldowns 3×15 Single Arm Dumbbell Rows 3×15 Back Extensions 3×15 Machine Torso Extensions 3×15 Friday: Chest/Abs Incline Bench Press 3×12-15 Flat Bench Press 3×12-15 Push Ups 3×12-15 Cable Crossovers 3×12-15 Machine Pec Deck Fly’s 3×12-15 Machine Crunches 3×20-25 Hanging Leg Raises 3×20-25 Incline Leg Raises 3×20-25 Saturday: Hamstrings/Glutes Walking Lunges (with Dumbbells) 3×15 each leg Squats 3×12 Stiff Legged Deadlifts 3×12 Lying Leg Curls 3×12 Seated Leg Curls 3×12 Machine Hip Extensions 3×12 Abductor 3×12 Sunday: Cardio 45 minutes of morning cardio Bilder:
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new photo by instagram
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Das ist eine super kertwende
Der Weg ist das Ziel
new photo. september 2015
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