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Natasha Larente
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Natasha Larente
  • Home
  • About me
  • My Program
  • Contact
  • My account

Bikini Body Plan

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  • Program instruction video
  • Download your PDF program

DAY 1: LEGS

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  • 1. HIP THRUST MACHINE NEW
  • 2. ABDUCTIONS UPRIGHT PARTIALS + SLOW
  • 3. SMITH REVERSE HYPERS 1 LEG
  • 4. SMITH BACK LUNGES
  • 5. CABLE STIFF RDL
  • 6. LYING LEG CURL

DAY 2: UPPER 1

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  • 1. CABLE 1 ARM LATERAL RAISE NEW
  • 2. CABLE CRISS-CROSS REAR DELT FLY LOWER
  • 3A. EZ BAR REVERSE PRESS
  • 3B. BARBELL UPRIGHT ROW
  • 4. LAT PULLDOWN MEDIUM GRIP LAT BAR
  • 5. T-BAR ROW
  • 6. CABLE ROW CLOSE GRIP

DAY 3: LEGS 2

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  • 1. SMITH REVERSE HYPERS
  • 2. ON BENCH CABLE EXTRA RANGE LEG KICKBACKS
  • 3. 1DB BULGARIAN
  • 4. LEG EXTENSION
  • 5. SMITH SQUAT HEELS ELEVATED ( QUADS )
  • 6. LEG PRESS QUADS FOCUS
  • 7. LYING LEG CURL

DAY 4: UPPER 2

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  • 1A. DUAL CABLE LAT PULLOVER NEW (2 HANDLES)
  • 1B. CABLE PULLDOWNS WITH 2 HANDLES
  • 2. 1 ARM ROW MACHINE SIDEWAYS
  • 3. CABLE CRISS-CROSS REAR DELT FLY HIGH
  • 4A. LATERAL RAISE SEATED
  • 4B. 1DB FRONT RAISE SUPINE GRIP
  • 5. DBS SEATED SHOULDERS PRESS BENCH 70

DAY 5: LEGS 3

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  • 1. HIP THRUST NEW
  • 2. ABDUCTIONS STRAIGHT + PADS
  • 3. CABLE KICKBACKS CRISS CROSS BENT OVER
  • 4. 1DB RDL 1 LEG AT SMITH
  • 5. LYING LEG CURL 1.5 REPS AT BOTTOM
  • 6. LEG EXTENSION

DAY 6: OPTIONAL TOUCH UPS

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  • 1. LEG EXTENSION
  • 2. SMITH SPLIT LUNGE HEEL UP
  • 3. SMITH VERTICAL LEG PRESS QUADS
  • 3. Option of leg press duck stance if you prefer
  • 4. 1DB INCLINE LATERAL RAISE ON BENCH
  • 5. REAR DELT FLY MACHINE
  • 6. CABLE WIDE LAT PULLDOWNS

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Private training location:

Montréal, QC, Canada

info@natashalarente.com

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