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The Transformation Training Plan



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<p><small>  Pollyana FMS / Getty </small></p>
<p>  Are you ready to start your own body transformation? Example of a women's training plan for training women by Shannon Dey, MS, Founder and CEO of Bombshell Fitness, a sports women's competition and training group. </p>
<p>  If this routine seems intense at the expert level, then that's the case Forming, Tightening and Tightening the Entire Body ̵<div class=
1; Including These Troublesome Issues – This is Your Ultimate Blueprint The following plan is designed for advanced athletes and is based on the programs that Dey creates for her figure and bikini competition customers It will take at least three weeks of consistent nutrition and training to increase the ego tabolism enough to see results, so practicing patience, staying stable and staying positive is very important.

This weekly exercise plan powers up the training you perform to prevent a plateau and challenge your body to maximum potential

MONTH 1

Week 1: Training 1 + Daily Cardio

Week 2: Training 2 + Daily Cardio

Training 3 3 + Daily Cardio

Week 4: Training 1 + Daily Cardio

MONTH 2

Week 5: Training 2 + Daily Cardio

Week 1945: [6] Training 3 + Daily Cardio

Week 7: Training 3 + Daily Cardio

Week 8 Training 1 + Daily Cardio

Week 9: Training 2 + Daily Cardio

Week 10: Training 3 + Daily Cardio

Week 11: Training 2 + Daily Cardio [194559004] Week 12: Workout 1 + Daily Car dio

As with most fitness plans, prescriptions may need to be tailored to your specific needs and goals. Always consult a doctor before starting a fitness or weight reduction program.

CARDIO

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<p><small>  Hero Images / Getty </small></p>
<p>  This heart If you can not finish your entire cardiovascular session, do not be discouraged, push yourself a little more each day until you can complete the entire session if you can not To complete the entire session may take a few weeks to reach endurance, and you know you are working at the right level when you can not talk on the phone or read a book, says Dey </p>
<h3>  Monday / Wednesday / Friday morning </h3>
<p><strong>  Warm-up: </strong> 5-minute treadmill </p><div><script async src=

Treadmillint ervalle: Complete the turn below seven times for a total of 35 minutes. If the speed gets too low, increase the speed.

  • 1 minute: Gradient 5, Speed ​​4.5
  • 2 minutes: Gradient 5, Speed ​​5.0
  • 3 minutes: Gradient 1, Speed ​​5.5

Track Sprints: Six 50 -Yard Sprints with 30-second increments in between

Tuesday / Thursday Morning

Warm-up: 5-Minute Stationary Bicycle or Treadmill Path

Cycling Intervals: Complete the rotation six times for a total of 45-50 minutes.

  • 1 minute: Stage 5, Speed ​​110
  • 1 minute: Stage 7, Speed ​​90
  • 1 minute: Stage 9, RPM 80
  • 2 minutes: Stage 11, RPM of 70
  • 15 wide high jumps
  • 15 pop squats
  • 15 turnouts on each leg
  • 20 high knee runs on each leg [19659045] WEIGHT TRAINING
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<p><small>  Erik Isakson / Getty </small></p>
<p>  Perform strength training only per day, Dey recommends that you stop strength training and cardio workouts in the morning and in the evening, however If you need to do both sessions at the same time, complete the strength training first You can do it quickly and in good shape. </p>
<p>  Each strength training session should not take longer than 45 minutes to an hour. </p>
<p>  Most of these sessions involve supersets, ie the exercises listed and their repetitions should be performed back to back without a break. </p>
<p>  As an example, the following superset of 2 x 15 leg extensions and 2 x 15 leg curls are performed by performing 15 leg extensions and 15 leg curls back to back, resting and then doing a total of two repetitions or 15 for the other two exercises "reps". </p>
<h3>  WORKOUT SPLIT 1 </h3>
<h4>  Monday Legs </h4>
<p>  Superset: </p>
<ul>
<li>  2 x 15 Leg Straps </li>
<li>  2 x 15 Leg Curl </li>
</ul>
<p>  Superset: </li>
</ul>
<p>  4 x 20 Leg Leg Press </li>
<li>  4 x 20 shoulder width forging machine Squat </li>
</ul>
<p>  Superset: </p>
<ul>
<li>  4 x 15 leg extension </li>
<li>  4 x 15 crow squats </li>
</ul>
<p>  Superset: </p><div><script async src=
    • 4 x 15 leg curls
    • 4 x 15 stiff legs

    Tuesday: Shoulders / Chest / triceps

    Superset:

    • 4 x 12 side elevation
    • 4 x 15 shoulder presses
    • 4 x 15 rear side elevation
    • 5 x 15 pitch press

    Superset:

    • 4 x 15 Pushdowns
    • 4 x 12 Bank Dips

    Wednesday: Back / Biceps

    • 5 x 12 Wide GR ip Pulldowns

    Superset:

    • 4 x 15 cg Cable
    • 4 x 20 Hyper-Extensions

    Superset:

    • 5×15 Preaching
    • 5×12 Dumbbell-Curved

    Thursday: Plyometrics

    Super set:

    • 2 x 20 Leg Straps
    • 2 x 20 Leg Curls

    Perform the following exercises four times in a single circuit without resting between the movements. Pause 1 minute between rounds.

    Superset:

    • 10 Big Jumps ( Tip: Jump as high as possible and hold in a deep squat for 5 seconds after each jump.)
    • 15 Change the lunges on each one Leg
    • 10 stepup jumps on the bench on each leg
    • 15 inverted lunges on each leg
    • 10 galopphacles on each leg

    Friday: butt / shoulders / back

    • 4×10 shoulder press [19659030] 4 x 10 wide neck pulldowns

    Superset:

    • 4x 15 leg stubs
    • 4 x 15 good morning
    • 5 x 10 high footboard lineup

    [19459005

     Woman doing one-arm dumbbell rows

    gradyreese / Getty

    WORKOUT SPLIT 2

    Monday: Quads

    Superset:

    • 4 x 12 leg stretcher
    • 4x 12-weight barbell long-line

    Superset:

    • 4 x 15 barbell narrow squats
    • 4 x 12 shoulder-width truncheon

    Tuesday: Shoulders / Triceps

    Superset:

    • 4 x 12 side lift
    • 4 x 12-seat dumbbell press
    • 4 x 12 high-level cable for tailgates

    Superset:

    • 4 x 15 push-downs
    • 4 x 15 High Pressure Press
    • 4 x 12 Bank Dips

    Wednesday: Back / Biceps

    • 6 x 12 Wide Neck Pulldowns

    Superset:

    • 4 x 15 Cable Series
    • 4 x 15 One Arm Dumbbell Row [19659055] Superset:

      • 5 x 12 incline bench dumbbell Curl
      • 5 x 15 seated dumbbell curl

      Thursday: Hamstrings

      Superset:

      • 5 x 15-leg curls
      • 5 x 15-weight step on the bench

      Superset:

      • 5 x 12 seated leg curls
      • 5 x 15 stiff leg
      • 5 x 15 sumo-hante L squat

      Pause 30 seconds between sets

      Friday: Piston / Chest

      Superset:

      • 4 x 15 Incline Fly
      • 4 x 10 Incline Press

      Superset:

      • 4 x 15 Butt Machine
      • 4 x 15 Stability Ball Bump Lifting

      S uperset:

      • 4 x 15 Sumo Squats with Weight
      • 4 x 15 Cable Bumpers
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<p><small>  gilaxia / Getty Images </small> </p>
<h3>  WORKOUT SPLIT 3 </h3>
<h4>  Monday: Quads </h4>
<p>  Superset: </p>
<ul>
<li> ] 4 x 15 Leg Straps </li>
<li>  4 x 10 Narrow Dumbbell Squats </li>
</ul>
<p>  Superset: </p>
<ul>
<li>  4 x 20 Leg Width Leg Press </li>
<li>  4 x 15 Lunge Switch </li>
<li>  4 x 15 Narrow Posture Smith Machine Squats </li>
</ul>
<h4>  Tuesday : Shoulders / Triceps </h4>
<p>  Superset: </p>
<ul>
<li>  4 x 10 Barbell Shoulder Press </li>
<li>  4 x 10 Broad-handled Barbell above the head </li>
<li>  4 x 10 rear lateral elevation </li>
<li> ] Side elevation of 6 x 8 sides – break 20 seconds between sets </li>
</ul>
<p>  Superset: </p>
<ul>
<li>  3 x 15 Rope Prints </li>
<li>  3 x 10 Dumbbell Crushers </li>
<li>  3 x 15 Dumbbell Setbacks [19659064] Wednesday: Back / Biceps </h4>
<p>  Superset: </p>
<ul>
<li>  4 x 8 wide grip wns </li>
<li>  4 x 8 row of cables with tight grip </li>
</ul>
<p>  Superset: </p>
<ul>
<li>  4 x 12 row of barbells with reverse grip (palm up) </li>
<li>  4 x 12 assisted pull-ups </li>
<li>  5 x 15 hyperextensions </li>
</ul>
<p>  Superset: </p>
<ul>
<li>  4 x 8 preacher curls </li>
<li>  4 x 12 sitting dumbbell curls </li>
<li>  4 x 15-incline dumbbell Curl </li>
</ul>
<h4>  Thursday: Hamstrings </h4>
<p>  4 x 15-leg curls </li>
<li>  4 x 12-leg press </li>
</ul>
<p>  Superset: </p>
<ul>
<li>  5 x 12 seated leg curls </li>
<li>  5 x 12 stiff legs </li>
</ul>
<h4>  Friday : Chest / Po </h4>
<p>  Superset: </p><div><script async src=
      • 5 x 12 flat fly
      • 5 x 12 incline cheer press

      Superset:

      • 5 x 15 Breitschmiedeck stick eater
      • 5 x 12 Bosu squat stool

      Superset:

      • 4 x 20 Hyperextension
      • 4 x 15 Ember
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