Training program Alzira Rodriguez


Training program Alzira Rodriguez

Monday - front side of the thigh.



  • Extension legs: 15, 12, 10, 8, 8 reps
  • GAK squats: 15, 15, 12, 12
  • The leg press: 15, 12, 10, 8, 8
  • Squats with dumbbells in the hands with a narrow staging legs: 5 sets of 15 reps.
  • Front squats: 15, 12, 10, 8, 8
  • Attacks in the simulator Smith: 4 sets of 10 reps on each leg


Tuesday - shoulders and triceps.



  • A press of a bar sitting in Smite: 15, 12, 10, 8, 6
  • Jim Arnold: 15, 12, 10, 8, 6
  • Pull the upper block to the rear Delta cable: 15, 12, 10, 8, 6
  • Press the dumbbells over your head: 15, 12, 10, 8, 6
  • Bench press bar narrow grip: 15, 12, 10, 8, 6
  • Bench top unit for triceps with cable: 15, 12, 10, 8, 6


Wednesday - back and biceps.



  • Pull-UPS with a wide hand: 5 sets of 15 reps
  • Pull the upper block to the chest with a wide neck: 15, 12, 10, 8, 6
  • Thrust T-neck: 15, 12, 10, 8, 6
  • The thrust of the upper block on straight arms with middle neck: 15, 12, 10, 8, 6
  • Pull the dumbbell to the abdomen: 15, 12, 10, 8
  • Hyperextension with weight: 4 sets of 15 reps
  • The rise of the Z-neck on the biceps using a Scott bench: 15, 12, 10, 8, 6
  • Lifting barbells for biceps standing: 15, 12, 10, 8, 6
  • 21 (7 reps, lower the weight, 7 reps, still lose weight with rod, 7 reps): 4 sets


Fitness training program Alzira Rodriguez

Thursday - back part of the thigh, press leg.



  • The leg curl: 5 sets of 15 reps
  • a superset
  • In Smitte dead lift: 5 sets of 15 reps



  • Bending your legs while holding dumbbells between my feet lying on the bench: 5 sets of 15 reps
  • a superset
  • Dead lift with dumbbells while standing on one leg: 5 sets of 12 reps on each leg



  • Walking lunges with barbell (back leg straight): 5 sets of 50 steps
  • a superset
  • Deep squats with a broad statement of the feet with the same barbell: 5 sets of 15 reps



  • Press cable on the top block: 5 sets of 25 reps
  • a superset
  • Scissor kicks lying on back: 5 sets of 50 reps



  • The donkey raises seated: 4 sets of 15 reps.
  • Rise on socks standing: 4 sets of 30 reps.


Friday - booty and the chest.



  • Press one foot down on the treadmill for pull-UPS (gravitron): 5 sets of 15 reps on each leg
  • a superset
  • Abduction legs back to the lower block: 5 sets of 15 reps on each leg
  • a superset
  • A deep squat with a delay using 9-pound dumbbell: 5 1 minute



  • Bench press on a flat bench in the simulator Smith: 15, 12, 10, 8
  • a superset
  • Pushups: 4 sets of 15 reps



  • Dumbbell bench press on a bench with a reverse slope: 15, 12, 10, 8
  • Dips on the machine (gravitron): 15, 12, 10, 8
  • Pullover: 15, 12, 10, 8


Saturday


Plyometric exercise.



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