Diane Forshee ได้แรงบันดาลใจจากเพื่อน 1 ปี สวยเป๊ะ

Diane Forshee

มาแล้วค่า แรงบันดาลใจคนที่  3  สวยเป๊ะมาก ๆ  น่าสนใจ มาดูว่าเธอทำได้ไงนะคะ

AGE 27
HEIGHT 5'2"
WEIGHT 125 lbs
BODY FAT 30%

AGE 28
HEIGHT 5'2"
WEIGHT 106 lbs
BODY FAT 12%

อาหารเสริม

อาหาร

มื้อ 1

Egg Whites5oz

Oatmeal w/ Cinnamon3/4 cup

Egg Whites5oz

Oatmeal w/ Cinnamon3/4 cup

Asparagus or BroccoliHandful

Chicken Breast5oz

Potatoes, Diced2/3 cup

Vegetables1 cup

 EAS Myoplex Lite RTD Shake1

Chicken or Fish5oz

Potatoes, Diced1/2 cup

Asparagus or BroccoliHandful

Egg White Omelet5oz

Trainin

Cardio 4-5 days a week with weight training 3-4 days a week.

Stairmaster50 min

Exercises:

Plie Dumbbell Squat3 sets of 12 reps

One-Legged Cable Kickback3 sets of 12 reps

Leg Press3 sets of 10-12 reps

Lying Leg Curls3 sets of 12 reps

Walking Lunges3 set of 80 steps

 

Alternate Incline Dumbbell Curl3 sets of 10-12 reps

Preacher Curl3 sets of 10-12 reps

Close-Grip EZ Bar Curl3 sets of 10-12 reps

Cable Rope Overhead Triceps Extension3 sets of 10-12 reps

Bench Dips2 sets of 15 reps

Tricep Dumbbell Kickback3 sets of 10-12 reps

Lying Triceps Press2 sets of 12 reps

Decline Crunch3 sets of 25 reps

Plank3 sets of 1 min holds

Stairmaster45 min

Exercises:

Reverse Machine Flyes3 sets of 12 reps

Seated Dumbbell Press3 sets of 12 reps

Incline Dumbbell Press3 sets of 12 reps

Bent-Arm Dumbbell Pullover3 sets of 12 reps

  Dumbbell One-Arm Upright Row3 sets of 12 reps

Pullups (Assisted)3 sets of 12 reps

Side Lateral Raise3 sets of 12 reps

Seated Bent-Over Rear Delt Raise3 sets of 12 reps

Wide-Grip Lat Pulldown3 sets of 10-12 reps

Underhand Cable Pulldowns3 sets of 10-12 reps

Wide and Narrow Pullups (Assisted)1 set of 10 reps each

Standing Low-Pulley Deltoid Raise3 sets of 10-12 reps

Stairmaster45 min

Exercises:

Seated Calf Raise3 sets of 10 reps

Standing Dumbbell Calf Raise3 sets of 10 reps

Flat Bench Lying Leg Raise3 sets of 20 reps

-------------------------------------------------------------------------------------

ขอบคุณที่มา ://www.bodybuilding.com/fun/body-transformation-friends-in-fit-places.html

Create Date : 03 กรกฎาคม 2555 Last Update : 3 กรกฎาคม 2555 21:07:38 น. Counter : 1636 Pageviews.		5 comments
Share Tweet