IFBB Pro Alzira Rodriguez Workout Program


Monday Quads


Leg extensions: 15, 12, 10, 8, 8

Hack Squat: x 15, 15, 12, 12

Leg press: 15, 12, 10, 8, 8

Narrow dumbbell squat: 5 sets x 15 reps

Smith machine stationary lunge: 4 sets x 10 reps each leg


Tuesday: Shoulders/ triceps


Smith machine seated shoulder press: x 15 12, 10, 8, 6

Arnold press: x 15, 12,10, 8, 6

Dumbbell seated side lateral raise: 15, 12, 10, 8, 6

High rope pulls: x 15, 12, 10 ,8, 6

Overhead dumbbell press: x 15, 12,10, 8, 6

Close grip bench press with elbow tucked to sides: x 15, 12, 10, 8, 6

Rope push downs: x 15, 12, 10, 8, 6



Wednesday: Back/ biceps


Wide grip pullups: 5 sets x 15 reps

Wide grip pull downs: 15 x 12, 10, 8, 6

One end barbell row: x 15, 10, 8, 6

Regular grip standing pulldowns: 15, 12, 10, 8, 6

One arm dumbbell row: x 15, 12, 10, 8, 6

Weighted hypers: 4 sets x 15 reps

Ez curl preacher curl: 15, 12, 10, 8, 6

Standing barbell curl: x 15, 12, 10, 8, 6

21s 4 sets


Thursday:  Hams/ Abs/  Calves


Leg curls: 5 sets x 15 reps

superset


Smith machine stiff legs: 5 sets 15 reps

Dumbbell leg curls laying on bench: 5 sets x 15 reps

superset

One leg stiff leg deadlift: 5 sets x 12 each leg

Walking lunges with barbell (back leg straight): x 5 sets 50 steps

superset

Wide low fast squats with same barbell: 5 sets x 15 reps


Cable ab crunch: 5 set x 50 reps

superset

Lower ab flutter: 5 sets x 50 reps

Seated calves: 4 sets x 15 reps

Standing raises: 4 sets x 30 reps


Friday: Butt/ Chest


One leg push downs on assisted chin up machine: 5 sets x 15 each leg

superset

Cable butt kick backs: 5 sets x 15 each leg

superset

Deep squat holds using 20 pound dumbbell: 5 x 1 minute

Incline smith machine press: 15, 12, 10, 8

superset

pushups: 4 sets x 15

Decline dumbbell press x 15, 12, 10, 8

Wide grip dips on assisted chin up machine: 4 x 15, 12, 10, 8

Saturdays


plyos workout