Para ellas / Für Frauen / for Ladies

Aquí un plan de entreno para ellas. Principiantes deberian consultar con el monitor de su gimnasio, este entreno es bastante duro.El verano esta cerca y el cuerpo bikini no vendrá solo. Quien quiere transformación puede usar este plan de entreno (un plan de alimentación para este entreno publicare pronto). Es duro pero a 2 de mis chicas les fue fenomenal la pasada primavera. Otras abandonaron, mas por no seguir el plan de alimentación que por los éntrenos. Si hay alguna duda, preguntad me, estaré encantado ayudar.

Hier Ein Trainingsplan für Frauen. Anfänger sollten mit dem Trainer ihres Fitness-Studios darüber reden, dieser Trainingsplan ist sehr hart.Der Sommer ist nah und die Bikini-Figur kommt nicht von selbst. Wer Änderungen wünscht, kann diesen Trainingsplan nutzen ( in Kürze werde ich einen Ernährungsplan dazu einstellen) . Er ist hart aber 2 meiner Mädels hat er letzten Frühling sehr geholfen. Andere haben mehr Aufgrund des nicht eingehaltenen Ernährungsplan  als des Trainingsplan aufgegeben.

Solltet ihr irgendwelche Fragen haben, wäre ich erfreut euch helfen zu können.

Here a workout – plan for ladies. Summer is coming soon and a bikini-figure will not come alone. Beginners should ask their trainer because this workout is hart. Who want´s transformación can use this workout ( i will publicate a diet-plan for this workouts soon). It´s hart but at 2 of my girls it worked fantastic last spring. Others left because of  the diet-plan more as the workouts. If do you have any question, it would be nice to help you.

HERE WE GO

VAMOS

LOS GEHTS

LUNES / Montag / monday             semana/ Woche / week 1-4                    5-8

PECHO / Brust / chest: 

1.  Press banca / Bankdrücken / bench press            4 x 15                            4 x 20

2. Aperturas inlinadas mancuernas / Fliegende Kurzhantel/ incline dumbbell flyes                                                               

                

                                                                                 4 x 15                            4 x 20

3. Cable cruzado / Seil über Kreuz / cable crossover

                                                                                 4 x 15                            4 x 20

BIZEPS:    

4. Curl SZ         

                                                       

                                                                               4 x 15                            4 x 20

5. Curl martillo / Hammercurl       

                                                                                   4 x 15 dito                     4 x 20dito

               

6. Curl mancuernas sentada / Curl sitzend / seated curls

       

                                                                                  4 x 15dito                       4 x 20dito

30 mnts aerobicos / Aerobics


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MARTES / DIENSTAG / TUESDAY:

PIERNAS / Beine / legs:

1. Sentadilla / Kniebeugen / squats       

              

                                                                                   4 x 15                           4 x 20

                   

2. extensiones / Beinstrecker / leg extensions       

   

                                                                               4 x 15                           4 x 20  

3. Prensa inclinada / Beinpresse / leg press         

     

                                                                               4 x 15                           4 x 20

4. Femoral de pie / Beinbeuger stehend / standing quadrizeps curl

                                                                               4 x 15dito                     4 x 20dito

5. Femoral maquina / Beinbeuge liegend / lying quadrizeps curl

                                                                                   4 x15                            4 x 20

6. Gemelos / Waden / calfs                                          4 x 30                           4 x 50

    10 mnts Abdominales / Bauchübungen / Abs30 mnts aerobicos / Aerobics

30 mnts aerobicos / aerobics

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MIERCOLES / Mittwoch / wednesday:

60 mnts aerobicos / aerobics


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JUEVES / Donnerstag / Thursday:

HOMBROS/ Schultern / shoulders:

1.press mancuernas / Kurzhanteldrücken / dumbbell push

                                                                                     4 x 15                   4 x 20

2.Elevaciones laterales / Seitheben / lateral raise      

  

                                                                                   4 x 15                   4 x 20

                      

3.Elevaciones frontales / Frontheben / front raise          

                                                       4 x 15                    4 x 20

TRIZEPS:    

4. press banca agarre estrecho / Bankdrücken enger Griff/ bench press close grip

                                                                                         4 x 15                   4 x 20

                   

5.Cable agarre ancho / Trizepdrücken Kabel weiter Griff/ cable extensions wide grip

                                                                                         4 x 15                   4 x 20

ESPALDA / Rücken / back:  

6. dominadas cable / Latziehen / lat pulldown          

                                                                                         4 x 15                   4 x 20

7. Remo sentado agarre estrecho / sitzend Rudern enger Griff / seated row close grip

                                                                                        4 x 15                    4 x 20

                     

                   10 mnts   Abs


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VIERNES / Freitag / friday:

PIERNAS/ Beine / legs:  

 1. tijeras ( caidas frontales)/ Ausfallschritt / frontsteps

   


                                                                                      4 x 15 dito             4 x 20 dito

                     

 2. Goodmornings pierna doblada / gebeugte Beine / bent legs

                                                                                      4 x 15                      4 x 20

3. Peso muerto pierna estirada / deadlifts gestreckte Beine / deadlifts streched legs

                                                                                      4 x 15                      4 x 20

4. levantameno piernas/ Beinheben nach hinten /leg raises    

        


                                                                                      4 x 15 dito               4 x 20dito

                     

5. Gemelos de pie / Waden stehend / standing calfraises

                                                                                      4 x 30                      4 x 50

6. Gemelos sentado / sitzend  Wadenheben/ seated calfraises

                                                                                      4 x 30                      4 x 50

Abs / abs / abs

30 mnts aerobicos/ aerobics


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2 dias de descanso / 2 Tage Ruhe / 2 days out


NOTA :        SIN DIETA NO FUNCIONA   ,                                DISFRUTAD LO
NOTICE:     WITHOUT DIET IT DOESN´T WORK                     ENJOY IT
ACHTUNG: OHNE DIÄT FUNKTIONIERT ES NICHT              VIEL SPASS