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Congratulations to Allegra for winning her IFBB Pro Card!
Now the next phase of Allegra’s journey begins and we’re excited to be along for the ride!
Send her all the love and praise – there’s nobody who deserves it more!
DB Spider Curls: – Set an adjustable incline bench to ~45º. Grab a DB in each hand and lie prone with your upper chest against the top/end of the bench.– Get a stable base with your feet. Pronate your scaps and think about slightly rounding your Tspine over the end
Barbell Push Press: – Setup J hooks on the outside of a full rack or in a half rack. Place a barbell across the hooks. The bar should be at the same level as your upper chest. – Step up to the bar and grip it firmly with your hands
There will be times when you have to make an intelligent decision to take an unplanned rest day (or two) because of incomplete recovery from prior sessions. Example 1: You trained quads on Monday and are supposed to train them again on Thursday with a high volume and intensity, but
