Alzira Rodriguez

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  • Alzira Rodriguez - Workout Video

    • Short info:

    • Age: 28
    • Height: 167 cm
    • Weight: 54 kg.
    • Country: Dominican Republic

    Content

    • 1 How did you come to bodybuilding "> 2 Where do you get motivation?
    • 3 Training program
    • 4 If you had to choose only 3 exercises, which ones would you choose and why?
    • 5 Tell us about your diet
    • 6 When you need to lose weight, do you prefer regular cardio or high-intensity interval training?
    • 7 What sports supplements do you take?
    • 8 Favorite Quote
    • 9 Alzira Rodriguez - Workout Video

    How did you come to bodybuilding?

    I started training in 2011 because of my physical condition (scoliosis), the doctors said that I should go to training to strengthen my back or I will suffer from pain for the rest of my life. I trained without much discipline until January 2013. Then I decided to change the training, and set myself new goals. I watched photos of great athletes and admired them, I wanted to look like them. Then I hired myself a coach who had extensive experience in bodybuilding, and he helped me get a figure that I did not even dream about. At that time, a bodybuilding competition was being held in my country, and my trainer was preparing himself and preparing other athletes for the competition. I told him that I would also like to participate, since I knew that this could be a new incentive for me that would help me move to the next level.

    In the end, I took second place, after which I just fell in love with sports. I then participated in two more contests, and now I'm working on my body, preparing to participate in the show in 2014.

    Where do you get the motivation "> motivates me to set increasingly complex goals every day. As they say ..." After you start to see the results, the addiction begins. "

    Training program

    Monday: Quadriceps / Caviar

    • Leg extension on the simulator 5 x 15, 15, 12, 12
    • Squats 5 x 15, 15, 12, 12
    • Leg Press 5 x 15, 12, 10, 8, 8
    • Dumbbell Squats 5 X 15
    • Squats with a barbell in front on the shoulders 5 x 15, 12, 10, 8, 8
    • Lunges on the Smith simulator 4 x 10 (each leg)
    • Sitting on toes 4 x 30
    • Standing Socks 4 x 15

    Tuesday: Shoulders / Triceps

    • Shoulder press on the Smith simulator 5 x 15, 12, 10, 8, 6
    • Arnold's Bench Press 5 x 15, 12, 10, 8, 6
    • "Wiring" of hands with dumbbells to the sides sitting 5 x 15, 12, 10, 8, 6
    • Chin block pull 5 x 15, 12, 10, 8, 6
    • Dumbbell bench presses 5 x 15, 12, 10, 8, 6
    • Narrow Grip Bench Press 5 x 15, 12, 10, 8, 6
    • Extension of arms on the upper block while standing 5 x 15, 12, 10, 8, 6

    Wednesday: Back / Biceps

    • Wide grip pull-ups 5 x 15
    • Wide grip on the chest 5 x 15, 12, 10, 8, 6
    • 5 x 15, 12, 10, 8, 6 tilt rod
    • Wide-grip chest pull 5 x 15, 12, 10, 8, 6
    • Dumbbell pull to belt with one hand 4 x 15, 12, 10, 8
    • Hyperextension with weighting 4 x 15
    • Bending the arms with a barbell on Scott's bench 5 x 15, 12, 10, 8, 6
    • Lifting a bent barbell to the biceps while standing 5 x 15, 12, 10, 8, 6
    • Lifting the bar for biceps while standing 21 x 4

    Thursday: Hips / Sprint Training / Caviar

    • Leg curls 6 x 20, 20, 15, 15, 12, 12
    • Deadlift 6 x 20, 20, 15, 15, 12, 12
    • Jump Squats (Pop Squats) x 15
    • Bended Leg Bouncing with Throwing Foot (Alien Squats) x 15
    • Lunge with one leg jump from a straight back foot x 15
    • Wide high jump x 15
    • Lift on socks sitting 4 x 15
    • Rises on socks standing 4 x 30

    Friday: Buttocks / Breast

    • One leg traction on the block simulator in the rear 5 x 15 per leg
    • 1 minute deep squats x 5
    • Bench press tilt on Smith 4 x 15, 12, 10, 8 simulator
    • Push ups 4 x 15
    • Dumbbell Bench Press 4 x 15, 12, 10, 8
    • Dips 4 x 15, 12, 10, 8
    • 4 x 15, 12, 10, 8 dumbbell pullover

    Saturday: Day off

    Recreation

    Sunday: Day off

    Recreation

    I do a 30 minute cardio session or HIIT either before or after each workout. I also do Pilates twice a week.

    If you had to choose only 3 exercises, which ones would you choose and why "> exercise to develop strong and round buttocks.

    Push-ups: Push-ups make your entire upper body work.

    Tell us about your diet.

    My daily diet:

    Dish 1: White eggs, scrambled eggs with vegetables & oatmeal

    Dish 2: Chicken Breast, Salad & Brown Rice or Quinoa

    Dish 3: Turkey Breast with Kale & Spinach

    Dish 4: Chicken Breast, Sweet Potatoes & Green Beans

    Dish 5: 1 teaspoon whey protein & apple

    Dish 6: Salmon with Asparagus and Grilled Vegetables

    When you need to lose weight, you prefer regular cardio workouts or high-intensity interval training ">

    What sports supplements do you take "> BCAA
  • 5 grams of glutamine
  • 1 serving (30 grams) whey protein
  • Multivitamins
  • 3 glucosamine tablets
  • 1 tablet of vitamin B12
  • 1 tablet of vitamin C
  • 2 tablets of calcium

    • Favorite Quote

    “The mind is the limit. As long as the mind can imagine the fact that you can do something, you can really do it, while you really believe in it 100%. "- Arnold Schwarzenegger

    Alzira Rodriguez - Workout Video

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