- Lid geworden
- 17 mei 2010
- Berichten
- 4
- Waardering
- 0
- Lengte
- 1m79
- Massa
- 95kg
Lichaams transformatie van Christina uit de V.S.
Check de link maar eens.
Misschien zal dit vrouwen motiveren, om toch je wensen te behalen.
http://www.bodybuilding.com/fun/body-transformation-she-shed-103-post-pregnancy-pounds.html
[Afbeelding niet meer beschikbaar]
Ze heeft er wel 6 jaar over gedaan met een gezond en strict voedingsschemamet de benodigde supplementen.
Ze traint 5 dagen de week en ze heeft ook 2 rustdagen.
Haar schema ziet er als volgt uit.
Op Dag 1
Op dag 2
Op dag 3
Op dag 4
Op dag 5
EAT CLEAN, TRAIN DIRTY!!
Check de link maar eens.
Misschien zal dit vrouwen motiveren, om toch je wensen te behalen.
http://www.bodybuilding.com/fun/body-transformation-she-shed-103-post-pregnancy-pounds.html
[Afbeelding niet meer beschikbaar]
Ze heeft er wel 6 jaar over gedaan met een gezond en strict voedingsschemamet de benodigde supplementen.
Ze traint 5 dagen de week en ze heeft ook 2 rustdagen.
Haar schema ziet er als volgt uit.
Op Dag 1
Squats: 4 sets of 8-10 reps
Leg press: 4 sets of 8-10 reps
Leg extensions: 4 sets of 8-10 reps
Walking lunges: 2 sets to failure
Seated leg curls: 4 sets of 8-10 reps
Seated calf raises: 4 sets of 10-12 reps
Leg press: 4 sets of 8-10 reps
Leg extensions: 4 sets of 8-10 reps
Walking lunges: 2 sets to failure
Seated leg curls: 4 sets of 8-10 reps
Seated calf raises: 4 sets of 10-12 reps
Op dag 2
Wide-grip lat pulldowns: 4 sets of 8-10 reps
One-arm seated cable rows: 4 sets of 8-10 reps
Bent-over two-dumbbell rows: 4 sets of 8-10 reps
Seated cable rows: 4 sets of 8-10 reps
Deadlift: 4 sets of 8-10 reps
Triceps pushdowns: 4 sets of 8-10 reps
Reverse-grip triceps pushdown: 4 sets of 8-10 reps
Bodyweight dips: 4 sets to failure
One-arm seated cable rows: 4 sets of 8-10 reps
Bent-over two-dumbbell rows: 4 sets of 8-10 reps
Seated cable rows: 4 sets of 8-10 reps
Deadlift: 4 sets of 8-10 reps
Triceps pushdowns: 4 sets of 8-10 reps
Reverse-grip triceps pushdown: 4 sets of 8-10 reps
Bodyweight dips: 4 sets to failure
Op dag 3
Incline dumbbell bench press: 4 sets of 8-10 reps
Dumbbell bench press: 4 sets of 8-10 reps
Superset
Decline dumbbell flyes: 4 sets of 8-10 reps
Decline dumbbell bench press: 4 sets of 8-10 reps
Cable crossovers: 4 sets of 8-10 reps
Barbell curls: 4 sets of 8-10 reps
Reverse preacher EZ-bar curls: 4 sets of 8-10 reps
Dumbbell bench press: 4 sets of 8-10 reps
Superset
Decline dumbbell flyes: 4 sets of 8-10 reps
Decline dumbbell bench press: 4 sets of 8-10 reps
Cable crossovers: 4 sets of 8-10 reps
Barbell curls: 4 sets of 8-10 reps
Reverse preacher EZ-bar curls: 4 sets of 8-10 reps
Op dag 4
Standing dumbbell press: 4 sets of 8-10 reps
Front dumbbell raises: 4 sets of 8-10 reps
Side lateral raises: 4 sets of 8-10 reps
Bent-over rear delt raises: 4 sets of 8-10 reps
Barbell rows: 4 sets of 8-10 reps
Front dumbbell raises: 4 sets of 8-10 reps
Side lateral raises: 4 sets of 8-10 reps
Bent-over rear delt raises: 4 sets of 8-10 reps
Barbell rows: 4 sets of 8-10 reps
Op dag 5
Walking lunges: 2 sets to failure
Squats: 4 sets of 8-10 reps
Leg extensions: 4 sets of 8-10 reps
Seated leg curls: 4 sets of 8-10 reps
Seated calf raises: 4 sets of 10-12 reps
Squats: 4 sets of 8-10 reps
Leg extensions: 4 sets of 8-10 reps
Seated leg curls: 4 sets of 8-10 reps
Seated calf raises: 4 sets of 10-12 reps
EAT CLEAN, TRAIN DIRTY!!