Rose-Marie Romero
Height: 5ft 5"
Resides: Sydney, Australia 
Weight: 127 pounds
Favorite Bodypart: Abs!

ROSE-MARIE'S TRAINING REGIMEN

I have always gone to the gym and been fit and healthy, but it wasn’t until 2002 that I began to train seriously with weights. I entered my first competition in 2003 and won the WNSO-ANB National Figure Championships. I was thrilled and also hooked! Since then I have won the NPFC/IFBB NSW Championships 2003, placed second in the NPFC/IFBB Nationals 2003 and in 2004 was the NPFC/IFBB Runner up Ms Figure Australasia.

MY GET LEAN DIET

7am - Egg whites, Rye bread, protein shake, 10am - Tuna and rice, 1pm - Chicken and vegetables, 4pm - Tuna and salad, mixed fruit (Protein Shake after training), 7pm - Fish/steak/chicken and vegetables

Supplementing my Diet

I’ll always try to get my nutrients from whole foods, however with a busy schedule it’s not always possible, therefore supplementation can come in very handy. I like to supplement my diet with Protein Shakes, Creatine and Glutamine.

Sundays are my cheat days where I let myself eat a few treats. This helps me to stick to my diet during the week and relax a little on a Sunday.

Building a Better Body

I like to keep my repetitions high, approximately 15 per set. I’ll typically perform three exercises per muscle group for three sets which help me concentrate on toning and defining. Here is an insight into my current training schedule:

Monday – Back: Includes Lat Pull-downs, bent-over rows and cable rows, Tuesday – Legs and Abs: This includes Squats, the leg press, dead-lifts and hamstring curls. Cable Crunches and Leg raises for abs complete my workout, Wednesday – Rest Day, Thursday – Shoulders and Calves: This includes dumbbell presses, side delt raises and front delt raises for shoulders. Standing and Seated Calf Raises complete the workout. Friday – Chest: This workout includes dumbbell presses, incline dumbbell presses and decline dumbbell presses to work all areas of the chest muscles. Saturday – Arms and Abs: For arms I do seated hammer curls, decline dumbbell curls, rope push downs and lying extensions. I then repeat my ab routine from Tuesday having given them sufficient time to recuperate. Sunday – Rest Day

Cardio

I perform three sessions of cardio weekly, each sessions lasting approximately 30 minutes in duration. I always (very important) change my cardio routine every four weeks so that by body does not become to accustomed to the exercise I’m throwing at it, I would encourage you to do the same and with your weights workouts too. Keep your workouts fresh.

Good Luck with your Program

Rose-Marie