Master Studio

More Training ! My BUILD Program on the Sweat App has just been extended by another 6 Weeks and I’ve also made some huge improvements to the beginner phase of... the program So make sure you check out the new 4.0 extension (if you’ve tried the program in the past) OR try out the freshly updated beginner program to build your confidence and ease you into this sort of lifting (if you’re new to the program) Download the app here: http://sweat.com/Steph Here’s a sample session to blow up your QUADS which uses a very similar structure to the program 1. Squats 5,8,10 2. Hack Squats 3x10 3a. Leg Extensions 3x20 3b. Sissy Squats 3xMAX 4a. DB Walking Lunges 3x20 Steps 4b. Bodyweight Walking Lunges 3x40 Steps SONG Kamikaze by Nate Rose

How often should you train legs ?? Well it really depends on how much you want to prioritise your leg development For myself .. building the legs h...as always been one of my biggest goals Over the years I’ve found that a higher level of training frequency has worked the best In most cases - I’ll typically train legs at least 2 or even 3 times per week As a basic rule... MORE WORK = MORE RESULTS *But this is only true if you are able to RECOVER from the workload .. so it’s important that you structure your program correctly (to allow yourself enough recovery time between sessions) For this reason - I always aim to emphasise a singular muscle group during each one my lower body sessions (instead of smashing all of the lower body muscles 3 times per week) This is my general split which is also the same structure that is used in my program BUILD 2.0: MON QUADS + Light Glutes & Hams WED GLUTES + Light Quads & Hams FRI HAMS + Light Quads & Glutes So if you’re feeling frustrated due to a lack of results .. I’d encourage you to increase your training frequency and see what happens !! This workout was Wednesday’s session which was mainly focused on the GLUTES This was the full workout: 1a. Banded Hip Thrust 5x8 1b. Banded Hip Abductions 5x15 2a. BB 1+1/2 Rep Reverse Lunges 4x10 2b. BB 1+1/2 Rep Romanian Deadlifts 4x10 3a. Banded Cable Squats 4x15 3b. Banded Squat Pulses 4x30sec 4. Cable Hip Abductions 4x20ea SONG Meet Me In The Sky by Sycosis (ft. John Davis) https://www.stephaniesanzo.com/app

Here’s a session focused on the UPPER BODY which included a combination of Strength Work and Conditioning The Strength Work included heavy compound movemen...ts (exercises 1-3) to increase overall strength and muscle mass The Conditioning Work included 2 circuits (exercises 4-5) to increase work capacity and energy expenditure This was the full workout: 1. Bench Press 5,4,3,5 2. DB Incline Press 4x10 3. Seated Rows 4x12 4a. DB Clean and Press 3x8-10 4b. DB Push Ups 3x8-10 4c. Inverted Barbell Rows 3x8-10 5a. EZ Bar Tricep Extensions 3x10-12 5b. EZ Bar Curl + Press 3x10-12 5c. EZ Bar Upright Rows 3x10-12 SONG No Reverse by Nevertel http://stephaniesanzo.com/LIFTINGathome2

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Entusiasmado por llegar a mis metas

Entusiasmado por llegar a mis metas

Taller práctico biomecánica aplicada Espalda, bíceps y tríceps Ponente: Hector Huitzil.

Here’s a workout to smash your QUADS !! I included some different techniques that you can use to increase the intensity of your workouts if you’re feeling up ...to the challenge Make sure you SAVE this one and give it a try !! Here’s the full workout explaining each technique... PYRAMID + BACKDOWN SETS 1 Squats 10/8/5/10-20 Ramp up in weight for the first 3 sets and then back down the weight on the 4th set (using the same weight you used in the first set of 10) and perform as many reps as possible REST PAUSE SETS 2 Hack Squats 2x10/5/5 (20sec rests) Perform 10 reps .. rest 20 seconds .. perform 5 additional reps .. rest 20 seconds .. and finish with 5 more additional reps (all with the same weight) DROP SETS 3 Leg Press 2x20/20/20 Perform a heavy set of 20 reps .. drop the weight and perform an additional 20 reps .. drop the weight again and perform a final 20 reps to complete 1 drop set (taking minimal rest time in between each drop) GIANT SET 4 Leg Extension 4x15-20 Heel Elevated Cable Goblet Squat 4x15-20 Cable Squats 4x15-20 Perform these 3 exercises as a circuit taking minimal rest time in between each movement SONG BLUE by Oliver Michael

One of my personal goals for the Sweat Challenge was to really up the intensity with my training ...and that goal was definitely achieved with this session !!... I did this yesterday and I’m SO sore today This was the full workout if you’re ready to set your SHOULDERS + TRICEPS on fire !! 1. Seated Barbell Press 4x10 2. Reverse Fly Machine 3x20 3. Close Grip Floor Press 5x5 4a. Seated Arnold Press 3x10 4b. Incline DB Front Raise 3x10 4c. DB Lateral Raise 3xMAX 5a. Cable Tricep Pushdowns 3x10 5b. Cable Tricep Overhead Extensions 3xMAX 5c. Incline Close Grip Push Ups 3xMAX For all the amazing ladies doing my BUILD Program for the Challenge - you can try this workout in replacement of the Shoulders and Arms workout if you want something new to try Check out my website if you'd like to join the team !! www.stephaniesanzo.com SONG Issa Vibe by K Sparks

No importa como me llamen yo seguiré entrenando con la mente bien enfocada https://youtu.be/Mz-AMdRUxQ0

Nada es imposible empieza hoy

This woman never fails to amaze Credit: Stephanie Sanzo Come join the Level Fitness Community!