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Lauren Ircik is a young athlete of 26 years, now weighing 61 kilos. Suffering from eating disorder until 2013, she weighed only 45 kilos. In the beginning she fought for many years to overcome this disorder. Then in 2013, she decided to go in the weight, allowing it to really change.
Today she defeated his problem, has gained more than 15 kilos and participates in numerous bodybuilding competitions as a professional athlete and trains five days a week.
Here is his bodybuilding program that allows him to win and keep his exceptional physique. it is important to note that consists of many super-set, which is very interesting to work the muscles intensely.
Monday: Legs
.A.1 Squat: 4 sets of 15 repetitions
.B.1 Squat jump: 4 sets of 12 repetitions
.A.2 Press: 4 sets of 15 reps
.B.2 Mounted on bench with dumbbell: 4 sets of 15 repetitions
.A.3 Deadlift legs stretched: 4 sets of 15 repetitions
.B.3 Slots with bust of rotation: 4 sets of 15 repetitions per leg
.Legacy extension: 4 sets of 15 reps
.Front slot: 4 sets of 20 repetitions
.Legs curl the pulley: 4 sets of 15 repetitions
.Cycling: 20 minutes moderate intensity
Tuesday: Biceps - Triceps
.Lying bar extension: 5 sets of 15 reps
.Seréés pump: 5 sets of 10 reps
.Extension pulley bar supination: 5 sets of 15 reps
.Dips: 5 sets to failure
.A.1 Curl inclined dumbbell: 5 sets of 12 repetitions
.B.1 supination Traction: 5 sets of 10 reps
.A.2 Curl dumbbell hammer: 5 sets of 12 repetitions
.B.2 Curl concentrated dumbbell: 5 sets of 12 reps per arm
.A.3 Curl the pulpit: 5 sets of 15 reps per arm
.B.3 Curl standing straight bar: 5 sets to failure
.Cardio: 10 sprints of 20 seconds with 20 seconds rest between each sprint
Wednesday: Back - Abs
.A.1 dumbbell Bird: 4 sets of 15 repetitions
.B.1 chest Circulation: 4 sets of 12 repetitions
.A.2 Bird dumbbell incline bench: 4 sets of 15 repetitions
.B.2 Rowing pronation bar on incline bench: 4 sets of 15 repetitions
.A.3 horizontal Circulation: 4 sets of 15 reps
.B.3 Rowing bar supination: 4 sets of 15 repetitions
.Lumbar Extension: 5 sets to failure
.Statement of suspended legs: 5 series of 10 repetitions
.Mounted knee: 5 sets of 10 reps
.Oblique Crunch: 5 sets of 20 repetitions
.Statement of lying legs: 5 sets of 20 repetitions
.Crunch swiss ball: 5 sets of 20 repetitions
.Oblique Crunch: 3 sets to failure
Day 4: Legs
.A.1 heels standing Elevation: 5 sets of 25 repetitions
.B.1 lunges: 5 sets of 12 repetitions
.Press the Smith machine (guided bar): 5 sets of 15 reps
.Squat on one leg: 5 sets of 15 reps per leg
.Slot at the Smith machine: 5 sets of 15 reps per leg
.Machine squat: 4 sets of 10 repetitions
.Cycling: 20 minutes moderate intensity
Day 5: Shoulders - Abs
.A.1 Developed Arnold Dumbbell: 4 sets of 15 repetitions
.B.1 wide grip chin Circulation: 4 sets of 12 repetitions
.Dumbbell lateral elevation: 5 sets of 15 reps
.Developed arm standing dumbbell 1: 3 sets of 15 repetitions
.Dumbbell front elevation: 4 sets of 15 repetitions
.Peck-deck: 3 sets of 12 repetitions
.Statement of suspended legs: 5 series of 10 repetitions
.Mounted knee: 5 sets of 10 reps
.Oblique Crunch: 5 sets of 20 repetitions
.Statement of lying legs: 5 sets of 20 repetitions
.Crunch swiss ball: 5 sets of 20 repetitions
.Oblique Crunch: 3 sets to failure
Day 6 and 7: Rest
Our advices :
.Always warm up before performing the exercises, make at least one series with a light load in order to prepare your joints and muscles. Load gradually to reach your true load to work.
.Your rest time between sets and exercises will be 75 seconds on average. If you want to increase the intensity further 60 seconds are sufficient.
.The exercises A1, B1 and A2, B2 are realized in super set. String together the two exercises (A and B) and then take a rest period of 1.15 minutes and try again.
.Control your movements and focus on the load up to feel the contraction of your muscles. It was at this time that the work is really beneficial.
