Marzia Prince

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   Natjcateljica: 

IBFF pro bikinidivision

2007 Ms. Bikini Universe - šst Place

2007 Model Universe - 3rd Place

2008 Lyzabeth Lopez Bikini Championship - šst Place

2009 NPC Europa Super Show Bikini Championships

Bikini Tall and Overall Division - šst Place

Visina: š75

Težina: 57,6 (natjecanje)- 62 (van natjecanja)

Godište: š974.

Detaljnije o njenim treninzima i prehrani:

Marzia Prince - Team Gaspari

Marzia Prince

Više se mogu poistovjetit s njenom građom jer smo iste visine i težine (kad je na natjecanju , da znam, fali mi mase Illy), pa škicnem u treninge s vremena na vrijeme 

Primjer off-season treninga:

DAY š: BACK/CHEST

Warm up set of š5-20 reps for the first circuit of exercises to warm up and then 3 sets 8-š0 reps

4 sets/8-š0 reps heavy:

   š. Pull ups- (Machine)

   2. Machine Chest press

   3. Lat pull downs

   4. Bench press

   5. Cable back rows

   6. Cable chest press

   7. Reverse cable fly's for back

   8. Cable or dumbbell fly's

DAY 2: LEGS (HEAVY DAY)

š0-š5 minute cardio warm up is essential for legs! Warm up set of 20 reps to activate muscles.

4 sets/8-š0 reps:

   š. Squats (Can be machine, barbell, or hack squats)

   2. Walking lunges (Body weight with weights in hands)

   3. Deadlift (Barbell)

   4. Leg press (Machine)

   5. Leg extension (Machine)

   6. Hamstring curls (Machine)

   7. Calves (Machine)

DAY 3: SHOULDERS

Warm up set of š5-20 reps for the first few exercises and then 8-š0 reps heavy

4 sets:

   š. Dumbbell lateral side raise

   2. Cable frontal raises

   3. Dumbbell shoulder presses

   4. Reverse cable pulls

   5. 25 Dumbbell circles forward and backward with light weight for endurance

DAY 4: ABS

4 sets:

   š. 25 Bosu ball crunches

   2. 25 half bicycles on bosu (Each side)

   3. 25 balancing bosu crunches

   4. 25 hanging leg raises

   5. Bicycles (endurance-for as long as I can)

   6. Side plank (endurance-for as long as I can)

   7. Regular plank (endurance-for as long as I can)

DAY 5: BI'S/TRI'S

Warm up set of š5-20 reps for the first circuit of exercises to warm up muscles. 3 sets 8-š0 reps heavy!

4 sets/8-š0 reps:

   š. Dumbbell bicep curls

   2. Dumbbell tricep extensions

   3. Cable bicep curls

   4. Cable tricep extensions

   5. Barbell bicep curls

   6. Barbell tricep extensions

Day 6: LEGS (Little muscle groups)

4 sets/25 reps (Ankle weights or cables for more resistance if too easy.)

   š. Lying down on side- (do both sides)

   2. Side leg lifts

   3. Inner thigh leg lifts

   4. Leg circles forward

   5. Leg circles backward

   6. On all fours- (keep core tight, do not let hang)

   7. Fire hydrant leg lifts (yes, like a dog! LOL)

   8. Leg raises

   9. Glute squeezes (leg at 90 degrees and squeeze glutes as you push leg up, keep foot flexed, bring leg down again)

  š0. Fire hydrant/glute squeeze combo (each leg)

  šš. Laying on back- Floor bridges (lay on back, knees up, feet on ground, squeeze butt at top on contraction)

  š2. One legged leg lift (you are laying on back in floor bridge position, take one leg and lay it flat on floor, lift leg up and bring it back to the floor)

  š3. Adductors-Machine

DAY 7: REST!

Savjeti ekstra:

"Do your research!! I canRš7;t stress this enough. Read books on how to lift with proper form and technique. Educate yourself on the proper foods to maximize your results. Hire a trainer that specializes in that area. Talk with other bodybuilders and fitness professionals. Get different views, opinions, and fatcs. What works for them, may not work for you. Getting to your long term goal takes proper planning and time. You will get there. Stay focused and educate yourself! It is hard work. This is not a lazy profession!" 

Edited by zika

Marzia Prince

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