IFBB Bikini Pro & Fitness Model Tabitha Klausen-Leandri...

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• Wide Pulldowns x3 for 10-12 reps
• Cable Rows x3 for 10-12 reps
• Close Pulldowns x3 for 10-12 reps
• Machine Rows x3 for 10-12 reps
• Assisted Pullups x3 for 10-12 reps

Legs/Calves

• Leg Extensions x3 for 10-12 reps
• Leg Press x3 for 10-12 reps
• Romanian Deadlifts x3 for 10-12 reps
• Leg Curls x3 for 10-12 reps
• Inner/Outer Thigh Machine x3 for 10-12 reps

Chest

• Flat Bench x3 for 10-12 reps
• Lying Pec Fly Machine x3 for 10-12 reps
• Incline Dumbbell Press x3 for 10-12 reps
• Pec Fly Machine x3 for 10-12 reps
• Seated Machine Press x3 for 10-12 reps

Arms

• Cable Tricep Extension w/rope x3 for 10-12 reps
• Overhead Machine Extensions x3 for 10-12 reps
• Dumbbell Kickbacks x3 for 10-12 reps
• Flat Bar Cable Pushdowns x3 for 10-12 reps
• Machine Preacher Curls x3 for 10-12 reps
• Alternating Dumbbell Curls x3 for 10-12 reps
• Barbell Drag Curls x3 for 10-12 reps
• Cable Curls x3 for 10-12 reps

Shoulders

• Dumbbell Side Raises x3 for 10-12 reps
• Dumbbell Front Raises x3 for 10-12 reps
• Dumbbell Press x3 for 10-12 reps
• Barbell Front Raises x3 for 10-12 reps
• Machine Alternating Front & Side Raises x3 for 10-12 reps

Abs

• V-Ups on a bench (front and sides) 4×15 each
• Reverse Crunches and “Twisters” 4×15 each
• Weighted Abs on Swiss ball 10lbs 4×15
• Hanging Abs 4×10-15 (front and sides)

Cardio: I do 3x for 20-30 mins on the treadmill at a high incline in the off season
 

 

 

Meal 1: Eggs, Turkey Bacon, Fruit

Meal 2: 6 oz. Chicken & Onions, 1/2 cup Brown Rice

Meal 3: 6 oz. Chicken & Onions, 1/2 cup Brown Rice

Meal 4: 6 oz. Chicken & Onions, 1/2 cup Brown Rice

Meal 5: 6 oz. Chicken & Onions, 1/2 cup Brown Rice

Meal 6: 6 oz. Turkey and a Baked Potato