Bianca
Burke
Age: 23
Where: Ohio
Height: 5'1"
Weight: 115 lbs
Favorite Bodypart: Abdominals
How I got into training..
I've been involved in sports ever since a young age and this naturally lead
into becoming interested into fitness. Starting off I was pretty nieve as I
thought that working out alone would give me a better body and that if I
worked out longer and more intensely I would get better gains. I soon learnt
that this wasn't the case and that the real gains I made came from diet! It
took some time but the more I learnt about nutrition, the more improvements
I kept seeing in my body.
I also realised that how being in shape is actually a complete lifestyle and
not just a hobby. I think that's why so many women fail when they start
fitness plans. It's not good giving 50%, as you'll only get 50% results.
Getting in shape really needs discipline and complete dedication, trust me!
You'll see the difference, I did!
My
Workout Plan
Early morning weight lifting 5 days a week and cardio 3 times a week is what
works best for me. I've played around with different workout strategies over
the years and this one works best for me.
Day 1: Back/Biceps
Warm Up: Running: 5 minutes
Reverse Grip Pulldown: 3 sets of 20 reps
Pulldowns Behind The Neck: 4 sets of 20 reps
Biceps Curls: 8 sets of 20 reps
Back Extensions: 4 add sets of 40, 30, 20, 10 reps
Abs Jackknife: 4 add sets of 40, 30, 20, 10 reps
Day 2: Legs
Step Ups: 5 sets of 25 reps each leg
Walking Lunges: 1 set length of gym
Leg Curls: 8 sets of 20 reps
Leg Extensions: 8 sets of 20 reps
Day 3: Cardio
Day 4: Back
Lawn Mowers: 4 add sets of 40, 30, 20, 10 reps
Reverse Grip Pulldown: 4 add sets 90, 80, 70, 60 reps
Back Extensions: 4 sets of 15 reps
Crunches: 6-8 sets of 20 reps
Day 5: Legs
Step Ups: 5 sets of 30 reps each leg
Leg Press: 4-6 sets of 20 sets
Lunges: 4-6 sets of 20 each leg
Leg Curls: 4 sets of 20 reps
Day 6: Cardio Only
Treadmill, elliptical, spinning bike or swimming: 40 minutes
Day 7: Off
My Typical lean body diet..
I stick to a very clean and stripped down diet throughout
the week, with a cheat meal thrown in once a week. Diet is
so important for shaping up and getting that six pack look,
so ladies, you must make sure you're eating right!
Sixpacknow.com can
help you out with this.
Meal 1: Post Cardio
1/2 cup oats cooked
1 scoop whey protein
1 apple
Meal 2:
1 can tuna
Large spinach salad with apple cider vinegar
Meal 3:
4 oz grilled chicken breast, salmon, or tilapia with lemon
1/4 medium baked sweet potato
Meal 4:
6 oz pan seared shrimp, chicken or salmon
1 cup steamed asparagus or mixed veggies
Meal 5:
4 oz 99% fat free ground turkey
What Supplements Do You Use?
Early Morning Pre Cardio:
Optimum Glutamine 1000 Caps: 3 caps
Good Luck with the SixPackNow Plan guys,
Bianca
In 48 hours you'll receive a Customized Diet Plan and Workout designed to get
YOU in the best shape of your life. Start looking and feeling GREAT!!
Join
Sixpacknow.com Today 
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