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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