Фитнес програма за жени на Андреа Бразиер

Андреа Бразиер е световно известен фитнес модел, също така е световен шампион в конкурса WBFF Pro и както виждате нейната физика е невероятна. Това е и нейната тренировъчна програма:

Понеделник: Гърди

Избутване на щанга от лег 4×10
Избутване на щанга от наклонен седеж 4×10
Лицеви опори 4×15
Флайс с дъмбели 4×10
Кросоувър на порталенс крипец 4×10

Вторник: Гръб/Корем

Набирания 4x 10
Придърпване на вертикален скрипец към гърди 4×10
Хеликоптер 4×10
Гребане на долен скрипец 4×10
Повдигане на краката от вис 4×10

Сряда: Крака

Клекове 5×10
Лег преса 5×10
Мъртва тяга в стил сумо (широк разкрач) 5×10
Бедрено разгъване на уред 5×20

Четвъртък: Почивка

Почивка

Петък: Гърди/Рамо/Корем

Повдигане на дъмбели от лег 5×12
Раменна преса с дъмбели от седеж 5×12
Лицеви опори от обратен наклон 5×15
Извивки в страни с кабели (за корем) 8×10
Странично повдигане на краката от вис 8×10

Събота: Крака

Римска тяга 4×10
Бедрено сгъване 4×12
Напади 4×60
Бедрено разгъване4×10
Клекове 4x 10

Неделя: Гръб/Корем

Едностранно гребане с дъмбел 5×10
Набирания 5×8
Разтваряне на ръце в страни от наклон напред 4×12
Повдигане на краката от вис 10×10
Планк 5×15
Гребане с щанга 5×10

By Admin

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