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Am I GLAMAZONE?

You could say I'm a little party mouse. Putting on a fancy dress, getting into the high heels and then out into the nightlife, just dancing and having fun - that describes me in any case quite well. And when people in the club turn around for you, that's a cool feeling and gives a lot of self-confidence. And the nicest thing is to get a compliment. But if you want to get a compliment, you have to earn it!

That's what GLAMAZON is all about! With a lot of hard work and sweat everyone can get his or her dream body and earn compliments.

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
Rest
Tag 3
PULL
Tag 4
Rest
 
Tag 5
LEGS
GO
Tag 6
Rest
 
Tag 7
CARDIO