Vorname: Alice Name: Matos Gewicht: 56kg Größe: 157cm
Training:
Day 1: Lower body
Superset: Leg Extension with Leg Curls 3×12-18
Leg Press: 3×12-18
Superset: Squats with Switch Lunges 3×12-18
Superset: Lunges on the Smith Machine with Pop Squats 3×12-18
Superset: Walking Dumbbell Lunges with Free Weight Walking Lunges 3×12-18
Adduction Machine 3×12-18
Day 2: Upper Body
Pullovers: 3×12-18
Superset: Back Row Machine 3×12-18
Machine Shoulder Press: 3×12-18
Superset: Front Raises with Shoulder Side Raises 3×12-18
Superset: Cable Pushdowns with Body Dips 3×12-18
Day 3: Lower Body
Lunges: 3×12-18
Squats: 3×12-18
Leg Press Unilateral: 3×12-18
Superset: Glute Extension with Stiff Legged Deadlifts: 3×12-18
Abduction Machine: 3×12-18
Day 4: Upper Body
Chest Press Machine: 3×12-18
Superset: Front Raises with Seated Rows: 3×12-18
Shoulder Press: 3×12-18
Inclined Lateral Raises: 3×12-18
Day 5: Lower Body
Lying Hamstring Curls: 3×12-18
Seated Leg Curls: 3×12-18
Stiff Legged Deadlifts: 3×12-18
Lunges on Smith Machine: 3×12-18
Adduction Machine: 3×12-18
Cardio:
40 to 50 minutes of cardio on the Bike or Elliptical Machine 5x a week
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