The workout of Brazilian fitness icon Andreia Breyziar

For 16 years Andreia Breyziar is walking on the world's catwalks its phenomenal body, which in 2012 managed to bring her the prestigious title of WBFF Pro & International Fitness Model World Champion.

1. Side V-Oblique - 5 series x 20 

2. One-Arm Dumbbell Row - 3 series x 20

3. Barbell Bench Press - 3 series x 20 

4. Triceps Dip - 3 series x 20 

5. Barbell Curl - 3 series x 25 

6. Helicopter (dumbell or kettlebel) - 4 series x 15 

7. Bent Over Barbell Row - 5 series x 20 

Bulgarian squat

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Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: calf, gluteusi, glutes
Mandatory Equipment: dumbbell / barbell
Level: Advanced
Movement: Pushing

Method of execution

➡ Place the bench across on one of the mirrors in the club bar to select the required weight;

➡ Pose with no weight and do two or three iterations to make sure that your position is good;

➡ Step with two feet on the floor, grab a barbell squat (not just bending) first put it on the chest, and then lift it behind the neck. Place the support leg on the bench;

➡ Lower until your hip is aligned with the knee of the working leg;

➡ Down slow speed, stop smoothly;

➡ Begin rising gradually until you return back to the starting point 3.

  
Note!

➡ Avoid sudden movements, especially when descending;

➡ Do not crush the knee on the floor;

➡ Do not bend, keep the body upright;

➡ In the embodiment, your entire foot to the floor, i.e. Your weight should be evenly distributed;

Shoulder press "Rocky"

Main muscles performing the movement: Shoulders
Other muscles involved in movement: Triceps
Mandatory Equipment: barbell
Level: Beginner
Movement: Pushing

METHOD OF PERFORMANCE

1. Sit on a bench with a straight back made while holding the barbell in front of chest with palms forward. Grip shall be wider than the width of the shoulders and have an angle of 90% between the lower arm and upper arm, while moving the barbell downwards. This is your start position.
2. After taking the barbell with the correct grip, lift over your head by locking arms.
3. Now descend the barbell behind the neck while breathe slowly.
4. Lift up and get ready to return the bar to the starting position while exhaling.
5. Slowly descend the barbell to the starting position while inhaling. This is one repetition.
6. Repeat.