Get to know 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 bets on working his abs every day he does weight training.
Abdominal training can be found at the bottom of the page.
Get to know your training plan below.
Monday – Back and Abdominals
- Elevations - 3 sets x 10 repetitions
- Rowing with bar - 3 sets x 10 repetitions
- Wide pull on the machine - 3 sets x 10 repetitions
- Dumbbell paddle - 3 sets x 12 reps
- Rowing on the machine - 3 sets x 12 reps
- Hyperextensions - 4 sets x 20 reps
- Sit-ups
Tuesday – Shoulders and Abdominals
- High row - 3 sets x 10 repetitions
- Shoulder press with dumbbells - 4 sets x 12 reps
- Sides - 3 sets x 15 repetitions
- Shoulder press with bar - 3 sets x 15 repetitions
- Later – 3 sets x 18 reps
- Sit-ups
Wednesday – Arms and Abdominals
- Funds - 3 sets x 10 repetitions
- Dumbbell curl - 3 sets x 12 reps
- Dumbbell kickback triceps - 3 sets x 12 reps
- Hammer Curl - 3 sets x 15 repetitions
- Halter tricep extension - 3 sets x 12 reps
- Biceps curl with barbell – 1 set of 21 repetitions
- Sit-ups
Thursday – Legs and Abdominals
- Abductors - 4 sets x 20 reps
- Squat - 4 sets x 12 reps
- Superseries
- 1.Abductors - 3 sets x 30 reps
- two.Adductors - 3 sets x 30 reps
- Lunges - 4 sets x 20 reps
- Romanian deadweight - 4 sets x 20 reps
- Elevation of twins - 4 sets x 20 reps
- Sit-ups
On Friday, athlete Yanita Yancheva trains HIIT, while on Saturday and Sunday he chooses to rest and recover.
As for abdominal training, stay low.
Sit-ups
- Alternating lateral sit-ups – 1 set x 40 reps
- V-Up Sit-Ups – 1 set x 40 reps
- Knee tucks – 1 set x 40 reps
- Elevation board – 1 set x 40 reps
- Prayers – 1 set x 20 reps
- Social media
- Facebook Yanita Yancheva
- Yanita Yancheva's Instagram
- Yanita Yancheva Website
- Sources: Simplyshredded.com and social networks.
