Alzira Rodriguez (Alzira Rodriguez)

Quick overview:

• Age: 28
• Height: 167 cm
• Weight: 54 lbs.
• Country: Dominican Republic

How did you get into bodybuilding?

I started in 2011 because of his physical condition (scoliosis), the doctors said that I should go to the gym to strengthen the back or I will suffer from pain for the rest of his life. I trained without much discipline until January 2013. Then I decided to change the workout, and set myself new goals. I've seen the pictures of great athletes and admired them, I wanted to look like them. Then I hired a coach who had a lot of experience in bodybuilding and he helped me to figure that I not even dreamed of. At that time, held a competition in bodybuilding in my country, and my coach was preparing himself and preparing other athletes for the competition. I told him that I too would like to participate, as I knew this may be my new incentive that will help me to go to the next level.

In the end I took second place, and then just fell in love with the sport. I then took part in two contests, and now I'm working on my body, preparing to participate in the show in 2014.

How do you get motivated?

I learn from the best athletes. Also I am motivated by the support I receive from my family and friends, but most of all my fans. The realization of how far I've come also motivates me to set more challenging goals every day. As they say ... "once you start seeing results, it begins the addiction."

The training program

Monday: Quads/calves

• Extension legs on the treadmill 5 x 15, 15, 12, 12
• Squats 5 x 15, 15, 12, 12
• The leg press 5 x 15, 12, 10, 8, 8
• Squats with dumbbells 5 X 15
• Squats with a barbell on the shoulders, front 5 x 15, 12, 10, 8, 8
• Attacks on the simulator Smith 4 x 10 (each leg)
• The donkey raises seated 4 x 30
• Rise on socks standing 4 x 15

Tuesday: Shoulders/Triceps

• Shoulders bench in the simulator Smith 5 x 15, 12, 10, 8, 6
• Arnold press 5 x 15, 12, 10, 8, 6
• "Wiring" of the hands with dumbbells in hand sitting 5 x 15, 12, 10, 8, 6
• Thrust block to the chin 5 x 15, 12, 10, 8, 6
• Presses dumbbells overhead 5 x 15, 12, 10, 8, 6
• Bench press narrow grip 5 x 15, 12, 10, 8, 6
• The extension arms on the upper block while standing 5 x 15, 12, 10, 8, 6

Wednesday: Back/Biceps

• The wide grip pullups 5 x 15
• Thrust to the chest wide grip 5 x 15, 12, 10, 8, 6
• Deadlift barbell 5 x 15, 12, 10, 8, 6
• Thrust to the chest wide grip standing 5 x 15, 12, 10, 8, 6
• Thrust dumbbells to his belt with one hand, 4 x 15, 12, 10, 8
• Hyperextension withweighting 4 x 15
• Bending hands with a barbell on Scott bench 5 x 15, 12, 10, 8, 6
• The rise of curved barbell on a biceps standing 5 x 15, 12, 10, 8, 6
• Lifting barbells for biceps standing 21 x 4

Thursday: Thigh/Sprint training/Caviar

• Leg curl 6 x 20, 20, 15, 15, 12, 12
• Deadlifts 6 x 20, 20, 15, 15, 12, 12
• Squats with jumps out(Pop Squats x 15
• Bouncing on bent legs with the ejection of the foot (Alien Squats x 15
• Lunge with one foot jump with back leg straight x 15
• Wide high jumps x 15
• Rises on socks sitting 4 x 15
• Lifting on socks standing 4 x 30

Friday:Glutes/Chest

• Pull one foot on a block simulator backwards 5 x 15 on each leg
• 1 minute deep squats x 5
• Press s the slope in the simulator Smith 4 x 15, 12, 10, 8
• Pushups 4 x 15
• Bench press with dumbbells 4 x 15, 12, 10, 8
• Dips 4 x 15, 12, 10, 8
• Pullover with a dumbbell 4 x 15, 12, 10, 8

Saturday: Closed

Stay

Sunday: Closed

Stay

I'm doing a 30 minute cardio session or HIIT either before or after each workout. I also do Pilates twice a week.

If you had to choose only 3 exercises, what would you choose and why?

Squats: Since I started doing squats, I noticed amazing results.

Lunges: Great exercise for developing strong and round buttocks.

Push-UPS: Push-UPS are forced to work the entire upper part of your body.

Tell us about your diet

My daily diet:

Dish 1: White eggs, omelette with vegetables & oats

Dish 2: Chicken breast, salad & Brown rice or quinoa

Dish 3: Turkey Breast with Kale & spinach

Dish 4: Chicken breast, sweet potatoes & green beans

Dish 5: 1 scoop of whey protein& an Apple

Dish 6: Salmon with asparagus and grilled vegetables

When you need to lose weight you prefer normal cardio or high-intensity interval training?

I love high-intensity interval training, because it's fun, and it's the best way to burn fat faster. I noticed that it improves athletic capacity and conditioning, and improves glucose metabolism.

What sports supplements do you take?

• 3 tablets of BCAA
• 5 grams of glutamine
• 1 serving (30грам) wheyprotein
• Multivitamins
• 3 tablets of glucosamine
• 1 tablet of vitamin B12
• 1 tablet of vitamin C
• 2 tablets of calcium

Favorite quote

"The mind is the limit. As long as the mind can envision the fact that you can do something, you really can do it until you really believe it 100% "-. Arnold Schwarzenegger