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Brutal lifting for brutal size! Female powerlifter Marlys Valdes Quintana muscle-building routine for female bodybuilders Featured

Apr 10 Written by 
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She's no female bodybuilder and has no desire to be one but what 5ft 3ins powerlifter Marlys Valdes Quintana does have is a pair of massive 17.5 inch biceps.

Throw in 27 inch quads and a 57 inch chest (yes you read that right 57 inches!!) and you know you are dealing with a woman who knows how to build the massive muscularity which is the holy grail of many hardcore female bodybuilders.

Even if Iris Kyle level muscularity is not your goal there is a great deal to be said for switching to a powerlifting routine for 12 weeks.

Marlys' power workout is not for the faint hearted but coupled with a serious bulking diet it is guaranteed to add serious muscle.

She works damn hard to build that size.

Prepare for your legs to be brutalised THREE times a week!

 

 

 

 

DAY 1 Chest (and Legs):

Bench Press

1 series of 20 repetitions single bar

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 6 reps with more weight

1 set of 4 reps with weight to fail

 

Incline Press

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 7 reps with weight to fail

 

Decline Press

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 7 reps with weight to fail

 

Legs

Deadlift

1 set of 20 reps warm-up

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 4 reps with weight to fail

 

Chest again

Dumbbell pullover super-setted with with cable cross from below

4 sets of 10 reps

 

DAY 2 

LEGS

Deep squats

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 4 reps with weight to fail

 

Deep front squats

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 4 reps with weight to fail

 

Calves

Standing calf raise

4 sets of 20 reps heavy

Seated calf raise

4 sets of 20 reps heavy

 

DAY 3

BACK:

Deadlift

1 set of 20 repetitions warm-up, just the bar

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 7 reps with weight to fail

 

Cable rows - super-wide grip

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 7 reps with weight to fail

 

Close grip lat pulls 

1 set of 7 reps with much weight

1 set of 7 reps with more weight

1 set of 7 reps with weight to burst

 

Barbell rows

1 set of 7 reps with much weight

1 set of 7 reps with more weight

1 set of 7 reps with weight to burst

 

Cable rows standard grip

1 set of 7 reps with much weight

1 set of 7 reps with more weight

1 set of 7 reps with weight to burst

 

DAY 4 SHOULDERS

Behind the neck barbell press

1 set of 20 reps with single bar

1 set of 7 reps with with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 4 reps with weight to fail

 

Dumbbell side laterals

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 7 reps with weight to fail

 

Dumbbell front laterals

1 set of 7 reps with much weight

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with weight to fail

 

Supeset barbell shrugs and reverse flyes

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 7 reps with weight to fail

 

Reverse flyes

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 7 reps with weight to fail

 

Trapezius

Upright row

3 sets of 20 repetitions 

 

Legs

Deep squats

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 7 reps with weight to fail

 

Lying leg curls

1 set of 12 reps with as much weight as possible to perform just 12 reps

1 set of 10 reps with more weight

1 set of 7 reps to fail

 

Leg extensions

1 set of 12 reps with as much weight as possible to perform just 7 reps

1 set of 10 reps with more weight

1 set of 7 reps with weight to fail

 

DAY 5 ARMS

EZ Bar Preacher Curl

1 sets of 20 reps

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 7 reps with weight to fail

 

Dumbbell biceps curl

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 7 reps with weight to fail

 

Forearm curl 21s

3 sets of 7 7 7

 

Superset rope tricep and straight bar tricep

Rope

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 7 reps with weight to fail

 

Straight triceps bar

1 set of 7 reps with as much weight as possible to perform just 7 reps

1 set of 7 reps with more weight

1 set of 7 reps with weight to burst

 

DAILY

Abdominals – every day!!

Ab cable crunch

4 sets of 50 repetitions

 

And every other day Oblique Dumbbell side bends

 

 

Eat a lot!

 

Published in Training
Last modified on Friday, 03 May 2013 15:29 Read 9384 times
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