Oliya
M.
Age: 28
Where: Tampa, FL (Originally: Kiev, Ukraine)
Height: 5'6"
Weight: 130 pounds
Favorite Bodypart: Glutes
How Oliya Got her Ultimate Female Physique!
For as long as I can remember I have been very thin. Back in school I
was often picked on for my small size. It didn't matter
how much I tried to eat, my weight never increased! I used to spend so much
time reading all the fitness magazines admiring all the beautiful girls with
lean, toned bodies and hoped someday I could achieve that. I joined a local
gym and begun training. Since those early years I have been hooked! In
recent years I have overcome my stage fear and competed nationally in the
Bikini Class. In 2010 I decided to go further and switch to the Figure
division.
My
Workout Plan
I'm a firm believer in changing workout around every three weeks to avoid
plateaus and keep things fresh. I never count
repetitions, instead aim for failure on all exercises in order to really hit
those muscles hard..
My
Training
Day 1:
Shoulders/Calves
Incline Treadmill: 1 hour
Dumbbell Seated Shoulder Press: 4 sets to failure
Standing Dumbbell Lateral Raises: 4 sets to failure
Reverse Flyes: 4 sets to failure
Upright Barbell Rows: 4 sets to failure
Standing Calf Raises: 4 sets to failure
Seated Calf Raises: 4 sets to failure
Day 2: Cardio Only
Stepmill: 1 hour
Day 3: Chest/Biceps/Abs
Incline Treadmill: 1 hour
Pushups: 4 sets to failure
Flat Bench Barbell Press: 4 sets to failure
Incline Dumbbell Flyes: 4 sets to failure
Barbell Curls: 4 sets to failure
Hammer Curls: 4 sets to failure
Concentration Curls: 4 sets to failure
High Cable Curls: 4 sets to failure
Crunches: 4 sets to failure
Leg Raises: 4 sets to failure
Day 4: Legs
Leg Extensions: 4 sets to failure
Leg Curls: 4 sets to failure
Smith Machine Squats: 4 sets to failure
Leg Press: 4 sets to failure
Deadlifts: 4 sets to failure
Walking Lunges: 4 sets to failure
Day 5: Cardio Only
Stepmill: 1 hour
Day 6: Back/Triceps/Calves
Incline Treadmill: 1 hour
Lat Pulldowns: 4 sets to failure
Reverse Lat Pulldowns: 4 sets to failure
Bent Over Rows: 4 sets to failure
Seated Rows: 2 sets to failure (wide grip), 2 sets to
failure (narrow grip)
Triceps Pushdowns: 4 sets to failure
Overhead Triceps Extensions: 4 sets to failure
Dumbbell Kickbacks: 4 sets to failure
Bench Dips: 4 sets to failure
Standing Calf Raises: 4 sets to failure
Seated Calf Raises: 4 sets to failure
Day 7: Cardio Only
Stepmill: 1 hour
My Meal Plan
Meal 1:
6 egg whites
1/4 cup cream of rice
10g MCT oil
Meal 2:
6 oz chicken breast
1/3 cup brown rice
1 cup greens
1 oz almonds
Meal 3: Post Workout
40g whey protein isolate
Meal 4:
6 oz of fish
1/3 cup of brown rice
1 cup of greens
1 oz almonds
Meal 5:
6 oz fish/chicken
1 cup mixed greens
1 oz almonds
Meal 6: Before Bed
40g whey protein isolate
1 scoop powdered fiber
My advice to any women who are not happy with your bodies
and desperate for change is to try and implement my routine.
Above all, consistency is the key. No skipping meals or
workouts, you need to give 100% to this or the results
simply will not come.
I hope my advice has been valuable to you.
Good Luck
Oliya
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