Bikini/Fitness Model Training Program & Diet.

 Monday: Shoulders and Abs

• Shoulder Press x 4
•Lateral Raises, Superset w/ Front Raises x 3
•Arnold Press x 3
•Single Arm Cable Shoulder Press x 3
•Bent Over Reverse Flies x 4
•Cable Crunches, Superset w/ Cable Wood Choppers x 3...
•Bicycle Crunches, Superset w/ Medicine Ball Oblique Twists x 3
•Bosu Ball Plank (1 min) x 3

Tuesday: Legs and Biceps

• Leg Extensions x 3
•Wide Stance Squats, Superset w/ Pop Squats x 5
•Lunges, Superset w/ Good Mornings x 3
•Single Leg Cable Kickbacks, Superset w/ Glute Hip Thrusts x 3
•Plie Squats x 3
•Incline Dumbbell Curls, Superset w/ Barbell Curls x 2
•Hammer Curls, Superset w/ Barbell Curls

Thursday: Chest/Back/Abs

• Wide Grip Lat Pulldown x 5
•Straight Arm Cable Pressdown, Superset w/ Reverse DB Flies x 5
•Single Arm DB Row, Superset w/ Bench Crunches x 3
•Dumbbell Bench Press x 4
•Seated Cable Chest Press x 2
•Dumbbell Flies Superset w/ Medicine Ball Oblique Twists x 4
•Oblique Crunches x 4

Friday: Legs and Triceps

• Barbell Squats x 6
•Prone Hamstring Curls x 3
•Walking Dumbbell Lunges, Superset w/ Hip Raises x 3
•Good mornings, Superset w/ Bodyweight Squats x 4
•Standing Calve Raises x 4
•Cable Triceps Pushdown x 2
•Kickbacks x 2

Saturday: Cardio

•Hot Yoga or Light Cardio (walking my dogs in the park)

 

 

Diet

 

Meal 1: ¼ cup Oatmeal + 1 tbsp Ground Chia Seed and Green Apple Slices Sprinkled w/ Cinnamon and Splenda.

 

Meal 2: Post-Workout Shake: 1 Scoop BioX Whey Isolate in Banana + Fruit (Banana or Frozen Mangoes).

 

Meal 3: Grilled Chicken Brown Rice Wrap with Grilled Veggies

 

Meal 4: Rice Cake + 2 tbsp Natural Peanut Butter

 

Meal 5: Spinach Salad with Grilled Chicken or Baked Salmon

 

Meal 6: Lean Protein Shake: 1 scoop BioX Whey Isolate in Chocolate PB + Water

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