Discover this athlete's training plan
Yanita Yancheva is a Bulgarian athlete and fitness model. At 29 years old, he measures 1.70m and weighs approximately 52kg.
Your training plan consists of four days of weight training, where you train a different muscle every day.
He also does a day of high-intensity cardio training and focuses on working his abs every day he does weight training.
You can find the abdominal training at the bottom of the page.
Find out about his training plan below.
Monday – Back and Abs
- Elevations – 3 sets x 10 repetitions
- Barbell row – 3 sets x 10 repetitions
- Wide pull on the machine – 3 sets x 10 repetitions
- Dumbbell row – 3 sets x 12 repetitions
- Rowing on the machine – 3 sets x 12 repetitions
- Hyperextensions – 4 sets x 20 repetitions
- Abs
Tuesday – Shoulders and Abs
- High row – 3 sets x 10 repetitions
- Dumbbell shoulder press – 4 sets x 12 repetitions
- Sides – 3 sets x 15 repetitions
- Barbell Shoulder Press – 3 sets x 15 repetitions
- Posterior – 3 sets x 18 repetitions
- Abs
Wednesday – Arms and Abs
- Funds – 3 sets x 10 repetitions
- Dumbbell Curl – 3 sets x 12 repetitions
- Triceps kickback with dumbbell – 3 sets x 12 repetitions
- Hammer Curl – 3 sets x 15 repetitions
- Dumbbell tricep extension – 3 sets x 12 repetitions
- Barbell bicep curl – 1 series of 21 repetitions
- Abs
Thursday – Legs and Abs
- Abductors – 4 sets x 20 repetitions
- Squat – 4 sets x 12 repetitions
- Superseries
- 1.Abductors – 3 sets x 30 repetitions
- two.Adductors – 3 sets x 30 repetitions
- Lunges – 4 sets x 20 repetitions
- Romanian dead weight – 4 sets x 20 repetitions
- Calf raise – 4 sets x 20 repetitions
- Abs
On Friday, athlete Yanita Yancheva trains HIIT, while on Saturday and Sunday he chooses to rest and recover.
As for abdominal training, it’s below.
Abs
- Alternating side crunches – 1 series x 40 repetitions
- V-Up Abs – 1 series x 40 repetitions
- Knee tucks – 1 series x 40 repetitions
- Plank with elevation – 1 series x 40 repetitions
- Pray – 1 series x 20 repetitions
- Social media
- Facebook Yanita Yancheva
- Instagram Yanita Yancheva
- Yanita Yancheva website
- Sources: Simplyshredded.com and social media.
