Want great biceps? Try Lais DeLeon's killer finisher at the end of your bicep workout.
Alternating curls to about 90 degrees.
Curl and hold till failure then immediately grab slightly lighter weights. Continue decreasing the weight to failure until you run out of weights (or die. lol).
By holding the curl at 90 degrees (instead of at rest) you are keeping constant tension on the already fatigued muscle to promote growth and shape!
Remember that resistance training breaks your muscles down. Muscles grow after repairing and recovering. It's important to fuel your muscles with everything they need to avoid muscle wasting.
Try supplementing with #HerAminos intraworkout to promote muscle recovery and growth. Aim to consume a protein shake like our #HerWhey and/or a balanced meal post workout.
Lais De Leon and Fitness RX for Women bring to you this excellent high intensity "Get Metabolic" Chest and Shoulder workout series!
Check out part 1:Her Whey Morning Power Smoothie
Her Whey Morning Power Smoothie! Time to get this week started off on the right foot!
@Jazzythings says these protein cups taste like cheesecake! Yum!!!
No-Bake Her Whey Berry Coconut Protein Cups
-1 c coconut butter
- 1/2 c unsweetened shredded coconut
-2 scoops Vanilla Cupcake Her Whey protein
-1/4 c honey
-1/2 c unsweetened almond milk
1. Combine all ingredients (excluding berries). Use almond milk to adjust batter to desired consistency.
2. Spoon into lined muffin tins.
3. Top with mixed berries.
4. Freeze until mixture sets. Enjoy!
Enjoy!IFBB Bikini Pro Jessica Arevalo's Glute Workout
Exercise of the day: "Deep Box Step Ups" by Jessica Arevalo
1) Smith Machine Squats with Pause: 4 sets 10 reps
**Squat slightly below parallel. Focus on keeping your chest up, looking to the ceiling, and sticking your glutes out. Pause for 2 seconds at bottom of squat then rise up.**
2) Goblet Squat w/ DB: 3 sets 20 reps
3) Stiff Leg Barbell deadlifts: 3 sets 12 reps
4) Deed Box Step-Ups (shown in video): 3 sets 12 reps each leg
-Superset with Donkey Kickbacks: 10 reps each leg
5) DB walking lunges: 3 sets 10 reps each leg
-Superset with Fire Hydrants: 10 reps each leg
Jessica drinks one serving Her Whey Vanilla cupcake post workout for recovery and lean muscle gains.
'Comment' with questions!
NLA for HerIFBB Bikini Pro Jessica Arevalo's Favorite Ab Routine
Exercise of the Day: "Hanging Leg Raises"
Want to know how IFBB Bikini Pro Jessica Arevalo built such great abs? Here is her favorite AB workout!
Jessica's AB routine:
1) Hanging Leg Raises (shown in video): 4 sets 15 reps
2) Weighted Rope Crunch: 4 sets of 15 reps
3) Stability ball crunches: 3 sets of 20 reps
4) Trunk twists (w/ med ball for more resistance): 3 sets 20 reps
5) Plank: 1 set until failure
Supplement with one serving #HerWhey protein!
'Comment' with questions.