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Bin ich GLAMAZON?

Man kann schon sagen, dass ich eine kleine Partymaus bin. Ein schickes Kleid anziehen, rein in die High Heels und dann raus ins Nachtleben, einfach tanzen und Spaß haben – das beschreibt mich auf jeden Fall ganz gut. Und wenn sich die Leute im Club nach dir umdrehen, das ist schon ein cooles Gefühl und gibt eine Menge Selbstbewusstsein. Und das Schönste ist es doch ein Kompliment zu bekommen. Aber wer ein Kompliment bekommen möchte, muss es sich auch verdienen!

Darum geht es bei GLAMAZON! Mit viel Fleiß und Schweiß kann es jeder schaffen seinen Traumkörper zu bekommen und sich somit Komplimente zu verdienen.

Glamazon Training Plan by Stephanie Davis: Pull Training



PULL …

… means that today's training is focused on "pulling" exercises. Dragging exercises are mainly used to train your back. Biceps also have to do a part of the work in all back exercises and are stimulated indirectly. For a nice tight upper arm the triceps, which we trained with "Push", plays a much more important role. For this reason, the indirect biceps training is sufficient today and I deliberately refrain from a targeted training for the biceps.

The first exercise today is deadlifting. This is a so-called basic exercise. Many different muscles are trained and, in my opinion, is probably the most strenuous exercise there is. It is important that your technique is good, especially that the lower back is always under tension and you lean backwards in the lower position when lifting the weight. There are many videos on YouTube about the correct technique for cross-lifting, so it's worth watching. The best thing to do in the studio is to have a friend or friend look at the execution and judge it. As an outsider, movement and posture are always the best judgments. In general, take less weight and concentrate on a clean movement. Then you can also use a higher weight in the second step - sometime later on.

You should know that there are different versions of the Deadlift. I am a friend of the so called Romanian cross-lifting, here one has almost stretched legs and the movement comes for the most part from the hip extension, with which the back is particularly well trained. The opposite would be the so-called Sumo cross-lifting. With this variant, the upper body is very straight and the work comes mainly from the legs. Just try out how the exercise is best for you and, as I said, let your technique be judged by an outsider - that really brings a lot.

Training: PULL

Warmup 5-10 Minutes
  1. Deadlift: 3 sets, 12 – 10 – 8 reps
    Pause between sets 60-90 seconds
  2. Cable pulldown wide: 3 sets mit 12 – 10 – 8 reps
    Pause between sets 60-90 seconds
  3. Upright Cable Rows: 3 sets mit 12 – 10 – 8 reps
    Pause between sets 60-90 seconds
  4. Grip pull-ups: 3 sets mit 12 – 10 – 8 reps
    Pause between sets 60-90 seconds
  5. Seated Cable Rows: 3 sets mit 12 – 10 – 8 reps
    Pause between sets 60-90 seconds

Tag 1
PUSH
GO
Tag 2
Ruhetag
Tag 3
PULL
Tag 4
Ruhetag
 
Tag 5
LEGS
GO
Tag 6
Ruhetag
 
Tag 7
CARDIO
 
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