The training program Helga Stibi

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

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