World cute Elsie Velazquez female bodybuilders pictures California

World cute Elsie Velazquez female bodybuilders pictures California

I excelled in high school track and always admired the girls in the fitness magazines. I was a single mother working full time and taking college courses part time, so I had a hard time finding the time and financial resources to join a gym and devote much time to workouts.

Shoulders/Legs bodybuilding Exercise


Front plate raise: 3 sets of 15-20 reps
Side lateral raise: 3 sets of 15-20 reps
Seated shoulder press: 3 sets of 15-20 reps
Upright row: 3 sets of 15-20 reps
Superset:
Non-weighted walking lunges: 4 sets of 30 reps
Pop squats: 4 sets of 20 reps
Weighted deadlifts: 4 sets of 30 reps
Step ups: 4 sets of 15 reps
Leg extensions: 4 sets of 15 reps
Hamstring curls: 4 sets of 15 reps
Seated calf raises: 3 sets of 20 reps

Back/Biceps/Cardio bodybuilding Exercise

30 minutes AM cardio
30 minutes PM cardio
Seated lat pulldowns: 4 sets of 15 reps
One arm dumbbell rows: 4 sets of 12-15 reps
Pullups: 4 sets of 15 reps
Hyperextension: 4 sets of 15 reps
Close-grip pulldowns: 4 sets of 15 reps
Hammer curls: 3 sets of 15 reps
Alternating curls: 3 sets of 15 reps
Cable curls: 3 sets of 15 reps


Chest/Triceps bodybuilding Exercise

30 minutes AM cardio
Chest press: 3 sets of 15 reps
Cable flyes: 3 sets of 15 reps
Incline chest: 3 sets of 15 reps
Pushups: 3 sets of 20 reps
Triceps pushdowns: 3 sets of 15 reps
Bench dips (two benches, feet up): 3 sets of 15 reps
Kickbacks: 3 sets of 15 reps
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