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

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.