About Me and My Training

A few years ago I entered a model search. It was my first taste of modeling and I did not know what to expect. Being around young, tall and beautiful ladies that were in the industry for a much longer time made me feel that I need to step up and stick out in my own way. The only aspect of myself that I had complete control over is fitness, so I started eating healthier and working out efficiently.

What Workout Plan Worked Best For You?

I combine muscle groups like legs, glutes, and abs and another day could be back, biceps, and triceps. I like to keep things simple - warm up, weights, then cardio. For my body goal (gain 5lbs of muscle and increase definition) most of my exercises include 3 sets with 10 reps each.

      

Day 1 - Legs/Glutes/Abs:

* 10 Minute Cardio Warm Up
* Leg Press: 3 sets of 10 reps
* Lunges: 3 sets of 10 reps
* Leg Extensions: 3 sets of 10 reps
* Leg Curls: 3 sets of 10 reps
* Leg Lifts: 3 sets of 10 reps
* Crunches: 3 sets of 10 reps
* Oblique Crunches: 3 sets of 10 reps
* Side Bends: 3 sets of 10 reps
* 20 Minute Cardio


Day 2 - Back/Biceps/Triceps:

* 15 Minute Cardio Warm Up
* Back Extensions: 3 sets of 10 reps
* Bent Over Rows: 3 sets of 10 reps
* Seated Cable Rows: 3 sets of 10 reps
* Bicep Curls: 3 sets of 10 reps
* Hammer Curls: 3 sets of 10 reps
* Tricep Dumbbell Kickbacks: 3 sets of 10 reps
* Tricep Extensions: 3 sets of 10 reps
* Tricep Pulldowns: 3 sets of 10 reps
* 20 Minute Cardio


Day 3 - Cardio:

* 45 Minutes

Day 4 - Calves/Shoulders:

* 10 Minute Warm Up Cardio
* Standing Calf Raises: 3 sets of 10 reps
* Seated (Leg Press) Calf Raises: 3 sets of 10 reps
* Shoulder Press: 3 sets of 10 reps
* Lateral Raises: 3 sets of 10 reps
* Barbell Upright Rows: 3 sets of 10 reps


Day 5 - Cardio:

* 45 Minutes

Day 6 - Dedicated Abs Day:

* 10 Minute Cardio Warm Up
* Leg Raises: 3 sets of 10 reps
* Bicycles: 3 sets of 10 reps
* V-Ups: 3 sets of 10 reps
* Exercise Ball Crunches: 3 sets of 10 reps
* 20 Minute Cardio


Day 7 - Rest



What Nutrition Plan Has Worked Best For You?

A great start to the day for me would include a protein shake then follow it with a nice bowl of oatmeal with almonds, walnuts, cranberries and raisins.

My favorite mid-morning snack is a banana with a couple of fresh strawberries.

Lunch is usually some type of salad or sandwich with fruit. Just as long as it has grilled chicken and tons spinach it'll be on my plate.

Mid afternoon snack includes some cuties and pineapples or grapes and a banana.

Then, I usually top the day off with a spring mix salad with either salmon or grilled chicken. I center my meals around chicken and fish then salads, whole grains and fruits as sides. Combine that with multi-vitamins and protein shakes post workout, will give you a great daily diet.

What Supplements Have Given You The Greatest Gains?

ON Whey Protein, ProLab Creatine, Controlled Labs Purple Wraath, L-Glutamine, L-Arginine and L-Ornithine. 

Good luck everyone with the SixPackNow Program

Jacquelyn