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Fitness Athlete Workout Plan & Diet For 11 Weeks To Lose 13% Body Fat

posted in Health & Fitness
02/21/2015
  • What workout routine has worked best for you?
    Sample Routine:
    Monday – Shoulders/Triceps
    Shoulder press (10-12lbs db’s) – 3 sets of 15 reps
    Side laterals (5-8 lbs. db’s) – 3 sets of 20 reps
    Pair with Front raises (perform right after side laterals) 5 lb. db’s- 3 sets of 15
    Tricep press down (rope-40-45 lb depends on machine) 3 sets of 15 reps

  • Tuesdays – Back/Biceps
    Lat pulldown (wide grip- 50-80 lbs depends on machine) 3 sets of 15
    Seated row (40-60 lbs) 3 sets of 12
    One arm Bent over row (db’s- 20 lbs) 3 sets of 15 per arm
    Pair with Bicep burl (10 lbs db) 3 sets of 20 reps
    Underarm lat pulldown (hands close grip under hand-pull toward chest- 40-50 lbs) 3 sets of 12 reps

  • Wednesday – Glutes/Hams
    Lying leg curl (50-70lbs) 3 sets of 15
    Seated leg curl (40-60 lbs) 3 sets of 15 reps
    Glute kickback machine 3 sets of 20 reps
    Deadlifts (Use bar or db’s- 45-50 lb bar or 20 lb db’s) 3 sets of 20 reps
    Walking lunges (Holding 10 lbs db’s) 3 sets of 15 per leg

  • Thursday – Cardio
    40mins steady state

    Friday – Glutes/Shoulders
    Glute kickback machine 3 sets of 20 reps
    Reverse lunges 3 sets of 15 per leg
    Shoulder press (10-12lbs db’s) – 3 sets of 15 reps
    Side laterals (5-8 lbs. db’s) – 3 sets of 20 reps

  • Saturday – Quads/Glutes
    Leg extensions (45-70 lbs) 5 sets of 15 reps
    Leg press (45 degree- 45 lb plate each side) 3 sets of 15 reps
    Smith machine squat (feet close together- 25 lb plate each side) 3 sets of 15 reps
    Walking lunges 3 sets of 15 reps
    Glute kickback machine 3 sets of 20 reps
    Reverse lunges 3 sets of 15 per leg

    During my off season I do about 40 min of cardio 5 days a week and I am beginning to break down each body part right now because I’m moving into figure competition instead of bikini very soon.

  • If you have to pick only 3 exercises, what would they be and why?
    Lunges: I love the burn and working on my lower half of my body, gotta keep the booty looking good!
    Shoulder Press: Love having strong wide shoulders & I think it’s sexy and displays a lot of definition
    Back: A sexy back on a woman is the best!!

  • What is your diet like?
    Sample Diet:
    Meal 1: Oats and Eggs
    Meal 2: Protein shake and piece of fruit
    Meal 3: Chicken, green veggies, and some sort of complex carb (brown rice, yams, oatmeal)
    Meal 4: Protein Shake and Almonds
    Meal 5: Protein of some sort again (chicken, fish) and green veggies
    Meal 6 : 4x Egg whites

  • What is your supplementation like?

    I don’t supplement much, although I do take Multivitamins, Fish oil and digestive enzymes. If I’m competing for a show, then I might add a fat burner. I believe you need to work Hard in the gym and not just pop a bunch of pills and hope that works :)

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