The training program Helga Stibi
Monday: Back + HIIT (Boxing)
- In the gravitron Pullups - 4 sets of 12 reps
- Pull the upper block wide grip superset with pull-UPS in the simulator wide grip to chest - 3 for 12
- Pull the top block with a medium grip superset with pull rod in the slope to the belt in Smite - 3 for 12
- Pull dumbbells in the slope of the superset with a thrust of the upper block on straight arms - 3 for 12
HIIT (Boxing): 5 sets of 90 seconds work and 30 seconds of rest between sets.
Tuesday: Legs (Quads and hamstrings)
Warm-up: leg extension 3 sets of 20 reps
- Squat 5 8-10 reps
- Walking lunges 3 15 superset with walking sideways with the band on the leg (resistance band) 3 for 12
- Eg Press 4 for 12
- Leg Extension 4 12-15 reps
- Bending down in the simulator 4 to 10
- Flexion of the legs while sitting in the simulator 3 at 12 superset with dead deadlifts with dumbbells 3-12 reps
- The Rise of standing calves - 5 to 15
- On up the calf sitting - 5 to 15
Wednesday: Cardio.
25 minute walk on the treadmill on an incline.
Thursday: Shoulders and triceps + HIIT cardio
- Bench press bar off shoulders - 4 sets of 15 reps
- Alternately lifting the dumbbells to the sides 4 to 12 repetitions on each hand
- Of Arnold Press superset with narrow grip pull - 3 for 15
- Lift the hands to the sides on the lower block 3 for 15
- Raising the hands in the slope at the rear of the Delta - 4 to 12
- The Crossover on the back of the Delta - 4 to 15
- Press the cable down in the block 3 at 12 superset with push UPS off the bench for triceps - 3 for 15
HIIT (Boxing): 5 sets of 90 seconds work and 30 seconds of rest between sets.
Friday: Back of the thighs and buttocks.
- The movement of feet in a block 3 for 15
- Sumo deadlift - 4 x 10
- Attacks in the simulator Smith - 3 for 12
- The Diversion legs back in Smile - 3 for 15
- Lying leg curl - 4 to 12
- The rod Pushes the pelvis in the bridge 4 at 12 superset with dead deadlifts with dumbbells 4 to 15
- Breeding hips 4 at 12 superset with walking sideways with elastic at the hips 4 to 12
- Lead leg back on all fours with gum - 3 for 15
Saturday: day off.
Sunday: Back of the thighs and buttocks.
- Bench press with one foot - 4 to 12 on each leg
- Deep squats in the simulator Smith - 4 for 12
- Lunges with foot on bench Smitte - 3 for 12
- Deadlift with a broad statement of the feet 4 at 12 superset with UPS with fixed feet (glute-ham raises) - 4 x 10
- Overtures in the simulator Smith - 3 for 12
- The Diversion legs back in the block 3 for 15
- Abduction feet to the side in block - 3 at 15