Friend Blog (only english)
This is a blog/training summary for a friend, female, beginners at bodybuilding, 33 years old, tall, thin, if she want she will post some picture otherwise we will use this thread only to suggest exercises, diet and tips.
Goal: Add some muscle to the body structure, if it's possible even lose soma fat.
Workout N 1. : Legs, Gluteus, Abs.
Workout N 2. : Pecs, shoulder
Workout N 3. : Back, arms
Legs+Gluteus : Squats, Lunges with dumbbell, gluteus kick on the machine, leg curl.
Abs: Crunch on the bench, leg raises bent knee twisting.
Pecs: Bench press with dumbbell inclined, cable crossover, peck deck machine.
Shoulder : Front raise, lateral raise, reverse flies (dumbbell)
Back : Back extension, Lat machine, Pulley.
Arms: Biceps with dumbbell, triceps push with cables.
Exercise tips: Try to finish the workout with the shortest rest possible, you have to sweat and feel heavy breath.
Diet tips: eat more than you are used to, healthy foods mostly.
Goal: Add some muscle to the body structure, if it's possible even lose soma fat.
Workout N 1. : Legs, Gluteus, Abs.
Workout N 2. : Pecs, shoulder
Workout N 3. : Back, arms
Legs+Gluteus : Squats, Lunges with dumbbell, gluteus kick on the machine, leg curl.
Abs: Crunch on the bench, leg raises bent knee twisting.
Pecs: Bench press with dumbbell inclined, cable crossover, peck deck machine.
Shoulder : Front raise, lateral raise, reverse flies (dumbbell)
Back : Back extension, Lat machine, Pulley.
Arms: Biceps with dumbbell, triceps push with cables.
Exercise tips: Try to finish the workout with the shortest rest possible, you have to sweat and feel heavy breath.
Diet tips: eat more than you are used to, healthy foods mostly.