Sue Lasmar

Short info:

  • Age 29 years old
  • Height: 173 cm.
  • Weight: 67 kg.

Content

  • 1 How did you start bodybuilding "> 2 Where do you get motivation?
  • 3 Training program
  • 4 Tell us about your diet
  • 5 What is your favorite quote?
  • 6 Sue Lasmar Workout - Video

How did you start bodybuilding?

There was a moment in my life when I was very unhappy with the way I look. I decided to change, the first thing I did was create a new diet and began to practice 4-5 times a week. I always ate right and regularly did the exercises. I managed to lose about 20 kilograms, and I felt great! Then I decided to try something new and took part in a fitness competition in Brazil, where I took the 4th place out of 42 contestants. I was so proud of myself that after that I became a fan of bodybuilding.

Having gone on stage I felt so much adrenaline! One of the best events in my life.

Where do you get the motivation ">

Training program

Monday: shoulders / abs

  • Dumbbell bench press 3 * 12-15
  • Alternate lifting of dumbbells in front of you 3 * 12-15
  • Swing to the side on the lower block 3 * 12-15
  • Back deltas on the butterfly simulator 3 * 12-15
  • Bench press on the shoulders in the simulator 3 * 12-15
  • Twisting in the simulator on the press 3 * 20-25
  • Raising legs in the hang 3 * 20-25
  • Raising legs lying on an inclined bench 3 * 20-25

Tuesday: hands

  • Lifting biceps with dumbbells 4 * 15
  • Lifting biceps with a barbell 4 * 15
  • Bending the arms in the simulator for biceps 4 * 15
  • Extension of arms on the upper block while standing 4 * 15
  • Extending your arms with a dumbbell over your head while sitting 4 * 15
  • Push-ups on the bars 4 * 15

Wednesday: legs

  • Leg extension in the simulator 3 * 12
  • Squats 3 * 12
  • Leg press in the simulator 3 * 12
  • Leg press in the simulator sitting 3 * 12
  • Sitting on toes 3 * 12
  • Standing Socks 3 * 12

Thursday: back

  • Pullups in the simulator with support 3 * 15
  • Thrust to the chest of the upper block sitting 3 * 15
  • Dumbbell pull to the belt in a slope 3 * 15
  • Hyperextension 3 * 15
  • Body extension in the simulator (Hyperextension in the simulator) 3 * 15

Friday: chest / abs

  • Bench press on a bench with an inclination up 3 * 12-15
  • Bench Press 3 * 12-15
  • Pushups 3 * 12-15
  • "Crossover" - reduction of hands on block simulators 3 * 12-15
  • Chest on the simulator "butterfly" 3 * 12-15
  • Twisting in the simulator for the press 3 * 20-25
  • Raising legs in the hang 3 * 20-25
  • Raising legs lying on an inclined bench 3 * 20-25

Saturday: hip / buttock biceps

  • Walking lunges with dumbbells 3 * 15 (each leg)
  • Squats 3 * 12
  • Deadlift on straight legs 3 * 12
  • Leg curls on the simulator lying 3 * 12
  • Leg curls on the simulator sitting 3 * 12
  • Mahi nude back on the simulator 3 * 12
  • Reduction of knees on the simulator 3 * 12

Sunday: 45 minutes cardio in the morning

Tell us about your diet.

Daily Diet:

Dish 1: 4 white eggs, spinach, 1 ½ cup oatmeal & ¼ grapefruit

Dish 2: 4-6 oz. Turkey Breast & Spinach

Dish 3: 4-6 oz. Bison, Asparagus & ½ Potatoes

Dish 4: 4-6 oz. Chicken Breast & Broccoli

Dish 5: 4-6 oz. Tilapia & Green Peas

Your favorite quote "> Arnold Schwarzenegger

Based on materials: simplyshredded.com

Sue Lasmar Workout - Video

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