Тренировка за жени: Алзира Родригес

Понеделник: Бедра/Прасци

Бедрено разгъване 5 x 15, 15, 12, 12
Хакен Клекове 5 x 15, 15, 12, 12
Лег преса 5 x 15, 12, 10, 8, 8
Клек с дъмбели 5 X 15
Преден клек 5 x 15, 12, 10, 8, 8
Напади на смит машина 4 x 10 (Each leg)
Повдигане на пръсти от седеж 4 x 30
Повдигане на пръсти от стоеж 4 x 15

Вторник:Рамо/Трицепс

Раменни преси на смит машина 5 x 15, 12, 10, 8, 6
Арнолд преси 5 x 15, 12, 10, 8, 6
Разтваряне на дъмбели встрани от седеж 5 x 15, 12, 10, 8, 6
Трицепсово разгъване на скрипец с въже 5 x 15, 12, 10, 8, 6
Френско разгъване от седеж 5 x 15, 12, 10, 8, 6
Избутване на щанга от лег с тесен хват 5 x 15, 12, 10, 8, 6
Трицепсово разгъване на скрипец с V хват 5 x 15, 12, 10, 8, 6

Сряда: Гръб/Бицепс

Набирания с широк хват 5 x 15
Придърпване на скрипец към гърди с широк хват 5 x 15, 12, 10, 8, 6
Едностранно гребане с дъмбел 5 x 15, 12, 10, 8, 6
Привеждане на скрипец с прави ръце 5 x 15, 12, 10, 8, 6
Хиперекстензии 4 x 15
Скотово бицепсово сгъване с крив лост 5 x 15, 12, 10, 8, 6
Бицепсово сгъване от стоеж  с крив лост 5 x 15, 12, 10, 8, 6
Бицеспво сгъване с прав лост 21’s x 4

Четвъртък: Крака/Плиометрия/Прасец

Бедрено сгъване 6 x 20, 20, 15, 15, 12, 12
Римска тяга с дъмбели 6 x 20, 20, 15, 15, 12, 12
Клекове с отскок 3 x 15
Alien клекове 3x 15
Скок от напад с заден изправен крак 3 x 15
Висок скок 3 x 15
Повдигане на пръсти от седеж 4 x 15
Повдигане на пръсти от стоеж 4 x 30

Петък: Седалище/Гърди

Бедрено избутване с един крак на уред 5 x 15 за всеки крак
Едноминутни пълни клекове със задържане в долна част  x 5
Избутване на щанга от наклонен лег на смит машина 4 x 15, 12, 10, 8
Лицеви опори 4 x 15
Избутване на дъмбели от обратен наклон 4 x 15, 12, 10, 8
Кофички на успоредка с широк хват 4 x 15, 12, 10, 8
Пулоувър 4 x 15, 12, 10, 8

Събота: Почивка

Почивка

Неделя: Почивка

Почивка
30 минутни HIIT кардио тренировка, също така и пилатес (два пъти седмично).

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