Annie
Resides:
Rockville, Maryland
Age:
31
Occupation:
Personal Trainer
Height:
5ft 3"
Weight:
115 pounds
Favorite Body part:
Abs
My Sample Workout Plan
Typically, I do 4 sets of each exercise for 10-12 reps. If I go a bit heavier, I push for 10 but do at least 8. I don't want to build too much muscle being that I am into figure... Here's my workout right now:
Sunday: Legs
* 1x15 - light leg extensions for warm-up
* 1x15 - light squats
* Light Stretching
* 4x12-15 - Squats on Smith Machine
* 4x12-15 - Dumbbell or Barbell Lunges
* 3-4x10-12 - Stiff-Leg Deadlifts
* 4x12 - Leg Press
* 3x10-15 - Leg Extensions
* 4x10-12 - Lying Leg Curls
* 3-4x20-25 - Calf Raises
Monday: Back
* 3x6 - Wide grip pull-ups, followed by the same sets & reps for Close grip pull-ups (warm-up)
* 4x10 - Wide grip Pulldowns
* 4x10 - T-bar Rows
* 4x10-12 - One-Arm Dumbbell rows
* 4x10-12 - Bent-Over Rows
* 4x12 - Cable Rows
Tuesday: Shoulders
* 1x15 light Military Press for warm-up
* 3x10-12 - Military Press
* 4x10-12 - Arnold Press
* 4x12-15 - Front Raises with Dumbbells
* 3x10 - Front Plate Raises
* 4x10 - Side Lateral Raises (using cables)
* 3x12 - Upright Row
* 4-5x10-12 - Rear flyes
Wednesday: Bi's & Tri's
(when it's closer to competition, I usually superset these bodyparts)
* 1x20 - Standing Dumbbell Curls (bi warm-up)
* 3x10-12 - Standing Dumbbell Curls
* 3x10 - Standing Barbell Curls (outer grip) superset with 3x10 - Standing Barbell Curls (inner grip)
* 4x10-12 - Incline Dumbbell Curls
* 3x12 - Preacher Curls (using dumbbell)
* 1x20 - light Rope Pushdowns (tri. warm-up)
* 4x10-12 - Rope Pushdowns
* 3x10 - Skull Crushers superset with 3x10 Close-Grip Barbell Presses
* 4x10-15 - Weighted Bench Dips
* 4x12 - One Arm Cable Pushdowns
Thursday: Chest
* 2x15 Machine Presses for warm-up
* 2 sets of Push-ups
* 4x10-12 - Dumbbell Press
* 4x10-12 - Incline Dumbbell Press
* 4x10-12 - Cable Crossovers
* 3x10 - Dumbbell Pullovers
Friday: 30 min. Cardio
I do cardio 4-5 times a week for 25-35 min!
My Sample Diet Plan
High protein, moderate carbs, low fats. Lean meats and lots of greens! Also, I eat 5-6 meals per day.
Breakfast:
5-6 egg whites
1 mini wheat bagel w/ sugar free jelly
1/2 cup of low sugar oatmeal with water
1/2 cup of strawberries
Snack:
Whey Shake
Rice cake
1 medium Orange
Lunch:
5-6 oz. lean Chicken
1 baked potato (no topping)
2-3 cups of Green Salad with 1 tbsp of Fat-Free Italian dressing
1/4 cup of Broccoli
Snack:
Whey Shake w/ water and a small banana
Dinner:
5-6 oz. lean Turkey
1/2 cup of Brown Rice
1/2 cup of cauliflower and broccoli mixed with 1 1/2 cups of green salad
Snack:
1/4 cup of low sugar oatmeal
Whey shake
Supplements I use:
Definitely Optimum Nutrition's Whey protein. Also, their BCAA caps have helped me keep and build muscle, rather than lose it throughout my strict competition diet.
I wish you all success in your Six Pack Quest in 2010. Keep focused and you will achieve your goals.
Good luck to everyone with the SixPackNow Program
Annie
Recent Abs of the Month:
Jo, Kimberley, Laura, Shannon, Danni, Alanna, Christina, Tiffany, Monica, Michaele, Karyn Brantley, Allison Black, Shawn Rene, Yenny Polanco, Susan, Rosanne Clemente, Mary-Jo, Michelle Mayberry, Allison Ethier, Diana Chaloux, Denise Rose, Norah Josephsen, Julie-Ann, Malinda Layman, Shrell Brown, Mary Cocoltchos, Natasha Bacheyie, Jenn Smith, Tara Gooch
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