The training program Helga Stibi

Monday: Back + HIIT (Boxing)

1. In the gravitron Pullups - 4 sets of 12 reps
2. Pull the upper block wide grip superset with pull-UPS in the simulator wide grip to chest - 3 for 12
3. Pull the top block with a medium grip superset with pull rod in the slope to the belt in Smite - 3 for 12
4. 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

1. Squat 5 8-10 reps
2. Walking lunges 3 15 superset with walking sideways with the band on the leg (resistance band) 3 for 12
3. Eg Press 4 for 12
4. Leg Extension 4 12-15 reps
5. Bending down in the simulator 4 to 10
6. Flexion of the legs while sitting in the simulator 3 at 12 superset with dead deadlifts with dumbbells 3-12 reps
7. The Rise of standing calves - 5 to 15
8. 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

1. Bench press bar off shoulders - 4 sets of 15 reps
2. Alternately lifting the dumbbells to the sides 4 to 12 repetitions on each hand
3. Of Arnold Press superset with narrow grip pull - 3 for 15
4. Lift the hands to the sides on the lower block 3 for 15
5. Raising the hands in the slope at the rear of the Delta - 4 to 12
6. The Crossover on the back of the Delta - 4 to 15
7. 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.

1. The movement of feet in a block 3 for 15
2. Sumo deadlift - 4 x 10
3. Attacks in the simulator Smith - 3 for 12
4. The Diversion legs back in Smile - 3 for 15
5. Lying leg curl - 4 to 12
6. The rod Pushes the pelvis in the bridge 4 at 12 superset with dead deadlifts with dumbbells 4 to 15
7. Breeding hips 4 at 12 superset with walking sideways with elastic at the hips 4 to 12
8. Lead leg back on all fours with gum - 3 for 15

Saturday: day off.

Sunday: Back of the thighs and buttocks.

1. Bench press with one foot - 4 to 12 on each leg
2. Deep squats in the simulator Smith - 4 for 12
3. Lunges with foot on bench Smitte - 3 for 12
4. Deadlift with a broad statement of the feet 4 at 12 superset with UPS with fixed feet (glute-ham raises) - 4 x 10
5. Overtures in the simulator Smith - 3 for 12
6. The Diversion legs back in the block 3 for 15
7. Abduction feet to the side in block - 3 at 15