FITNESS MODEL / ONLINE COACHING
Lower Body Heavy Day
Generally this will be more powerlifting focused with heavy compound lifts.
Heavy Squats BB- 6-10 reps x 4 sets
BB Hip thrusts 10-12 reps x 4 sets
Single leg leg press 12-15 reps x 4 sets
Lying leg curls 10-12 x 4 sets
Superset on cable kickbacks and back extensions or kettelbell swings to finish x 3 sets 12-15 reps
HEAVY UPPER BODY DAY
Generally this will be more compound lifts on the upper body, lower reps & heavier work, less supersets.
BB Bench Press 4x 6-8 Reps
BB overhead press 4x 8-10 Reps
Wide Grip pull ups bodyweight 4x 6-10 reps
Single arm DB Rows 3x 12,10,8 reps
BB Curls standing 4x 10-12 reps
Lying DB Tricep extensions 4x 10-12 reps
This is generally my rest day, if I'm in contest prep it may be a cardio day.
LOWER BODY DAY 2
This session will be more volume & hypertrophy focused
Deadlifts Sumo 4x 8-12 reps
Single leg RDL 4x 12-15 reps
Superset for glutes:
BB Hip thrusts off bench 15-20, banded side walks 20-25, rope pull throughs 15-20 x 3 rounds of each
Single leg DB Russian Step ups 12-15 x 3
Superset of DB Walking Lunges and Banded abductions to finish x 3 rounds
UPPER BODY - delt/core focus
Hypertophy work focused more on lagging body parts
Seated DB Shoulder Press 12-15 reps x 4 sets
Cable rear delt flys 15-20 reps x 4 sets
DB Lateral raises 12-15, DB Partial Laterals 15-20, DB Front raises single alternating 10-12 ea side x 4 rounds
Single arm lean away cable lateral raises 3x 20
Abdominal rope crunches 3x 25
Full Body Training (Rest day - Off Season)
Rest day in off season I only train 4x days a week
In season this would be some form of full body circuit style day that I mix up training wise most weeks to challenge myself such as:
BB Push Press 10-12
Assault Bike x 20 calories
Sit ups x 20
- Repeat this circuit x 5 rounds
Generally I'll finish on some arm and core work on this day or glutes
Just put rest day next to any days where you don’t train. I like to do some stretching, mobility work and a walk
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Q & A
When did your fitness journey begin?
My fitness journey began back when I was a competitive athlete in the 400m, I ran nationally and internationally and unfortunately got a few injuries in a row which lead to me stopping athletics and looking at other competitive sports which lead me to bodybuilding. I have been lifting now for over 13 years, more bodybuilding and powerlifting focused the last 7 years. I began in the gym for my athletics to get stronger and more powerful and then I grew to love lifting and how my body changed from it in a positive way.
Where does your motivation come from?
My motivation to train has changed over the years, I would now say it comes from my clients and being a coach. I want to train to inspire others and be a role model for my clients and people who look up to me. What motivates me is also my future and that I don’t want age or future changes down the line like motherhood to hold me back and that I need to take advantage of training for the now and appreciating my body.
What is your favourite exercise?
Sumo Deadlifts. Not only does it build nice glutes and legs but it makes you feel like a strong badass.
What is your secret to maintaining a lean physique all year round?
Being consistent with your training and being accountable. By no means do I focus on perfection, but focus on being in check with myself. What I mean by this is still taking photos every 3-4 weeks, taking measurements and if things are going a little bit too yolo being able to reign it in. Making your nutrition and training habits rather than chores is also another huge part of year round results.
What is your favourite food
Chocolate! Any kind, Any sweets!
Meal 1: 1 egg and whites scrambled,
Some vegetables- zucchini/spinach,
1 cup of oats + Fresh fruit seasonal + Almonds
Meal 2: Lean beef mince, Basmati Rice, Avocado, half cup salad + salsa
Meal 3: Chicken , Pumpkin and potato baked, Cup of cooked vegetables, Olive oil or coconut oil
Meal 4: Pre training meal, Cereal or Oats or Macrosnackz Muesli, Protein Shake or Yoghurt
Meal 5: Salmon or Steak, Cup of salad, Baked Pumpkin, Few squares of chocolate