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Lenda Murray Arms Workout

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Lenda Murray

Lenda Murray's Arms Workout

 

Superset: 4 Sets
Biceps:
Standing Barbell Curls 15 reps
Triceps:
Close Grip Bench Presses 15 reps

Superset: 4 sets
Biceps:
Seated Dumbell Curls 15 reps
Triceps:
Dumbell Skull Crushers 15 reps

Superset: 4 Sets
Biceps:
Concentration Curls 15 reps
Triceps:
Dumbell Kick Backs 15 reps

Gennifer Strobo's Workout Plan

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Gennifer Strobo

Workout Plan:

Monday: Quads
Tuesday: Shoulder, Triceps
Wednesdays: Hams
Thursday: Back, Biceps
Friday: Chest, Glutes
Saturday: Rest
Sunday: Rest

  • I do plyometrics on Fridays also, it help to really shape my legs and glutes and gives me that extra cardiovascular boost for the weekend.
  • My abs workout consists of 3 days a week with 2 days being high rep, no weight and the middle day weighted low rep workouts.
  • When in contest preparation I do cardio 5-6 days a week for about 20-30 minutes. I have a very high metabolism and too much cardio is not beneficial for me. My favorite cardio equipment is the Summit Climber. It also helps me to strengthen my legs which are my weakest body part. Off season cardio is very sporadic for me. I usually try to get about 3 days a week for 30 minutes in when I can.

Rachel McLish's Off-Season Workout Routine

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Rachel McLish

Rachel McLish was the first Ms. Olympia and was at the peak of her popularity in the 80's. She's best know for her muscularity but also for maintaining her feminity. She mainted this look by being steroid free. She continues to train today and looks great. For women looking to obtain a great classic physique look they should give her workout a try.

In Joe Weider's "Shape" magazine, July 1984, Rachel shared her off-season workout schedule.

 

Day 1:

CHEST & ARMS

Ann Titone Workout Routine And Diet

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Ann Titone

Monday: Back
1) Chins: 4x8
2) Lat pulldowns: 4x12
3) Incline cable rows: 3x12
4) Regular cable low rows: 3x12
5) Barbell rows: 3x12
6) Hyperextensions: 3x25

Tuesday: Legs
1) Squats: 2x15, 2x10, 1x8
2) Leg Press: 3x12
3) Lunges: 5x20
4) Leg ext: 4x15
5) Leg Curls: 4x12, superset with hamtracker, 4x12
6) Stiff-leg deadlifts with a slight bend 3x12

Narmin Assria Workout Routine

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Narmin Assria

Narmin’s Workout Split

Monday: Legs, glutes, and 40 min of cardio
Tuesday: Back, shoulders, and 40 minutes of cardio
Wednesday: Biceps, triceps, and abs

Lori Bowen-Rice's 1984 Ms. Olympia Workout Routine

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Lori Bowen-Rice

She trained her entire body with a two-day, double-split routine:

DAY 1

6:00a.m. - Lats, Traps, Lower back

11:00a.m. - Ride bike for one hour

2:00p.m. - Run two miles

6:00p.m. - Chest, Front, thighs

10:00p.m. - Ride bike for one hour

Cory Everson's Ms. Olympia Training Routine

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Cory Everson

Workout 1: Chest, Shoulders, and Triceps 
Bench presses (warm up) 3 x 8-15 
Bench presses (work sets) 5 x 8-15 
High- or low-incline dumbbell presses 3 x 8-10 
Seated dumbbell presses or 
Behind-the-neck presses 3 x 8-15 
Lateral raises 3 x 8-15 
Upright rows 3 x 8-15 
Bent-over laterals 3 x 8-15 
Dips or pushdowns 3 x 8-15 

Angelica Teixeira Workout Routine

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Angelica Teixeira

Angelica’s Workout
“I don’t really have a workout program,” she says. “I train the way I feel like training that day. I never repeat a workout — every day I do something different to keep challenging the muscle. When I’m prepping for a show, I do four sets of 15 to 20 reps with less weight to bring more definition. When I’m in the offseason, I do three sets of 10 to 12 reps with heavier weight to work on building muscle.”

Day 1 - Glutes 

Carla Dunlap Legs Workout Routine

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Legs
Warm-up: 3 minutes on stationary bike

Squats: 4 sets 10-15 Reps

Leg Extensions: 4 sets 10-15 Reps

Leg Press (45 degrees): 4 sets 10-15 Reps

Amy Fadhli's Diet For An Awesome Body

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Amy Fadhli

Amy Fadhli at the beach

Meal 1 - 5 egg whites with oatmeal and an apple. 

Meal 2 - 4-5oz of chicken breast with large red potato. 

Meal 3 - Large green salad with almonds. 

Meal 4 - 4-5oz of fish with 1 cup brown rice. 

Meal 5 - 4-5oz of lean beef with large green salad. 

Meal 6 - 5 egg whites.

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Jennifer Ronzitti

Jennifer Ronzitti's Olympia Training Split:

Monday: Back/Biceps - Reps of 12-15, Moderate Weights
Tuesday: Shoulders/Calves/Abs - Reps of 10-12, Moderate to Heavy Weights
Wednesday: Chest/Triceps - Reps of 12-15, Moderate Weights
Thursday: Glutes/Hamstrings - High Reps, Moderate Weights
Friday: Shoulders/Calves/Abs - Reps of 10-12, Moderate to Heavy Weights

Ashley Kaltwasser’s Legs And Glutes Workout

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Ashley Kaltwasser

Monday (leg focus):
• 4 x 10 deep squats Smith Machine
• 4 x 10 prone hamstring curl
• 4 x 10ea. leg Pistol Squats
• 4 x 10 straight leg dead lifts
• 4 x 10 sumo squats with dumbbell
• 3 x 20 calf raise


Thursday (glute focus):
• 3 x1 5 resistance band kick backs
• 3 x 10 plyometric box jumps
• 3 x 10 one legged dead lifts with dumbbell
• 3 x 15 glute kick ups on hamstring curl machine or 3x 5 Glute Ham Raise
* Some exercises may be performed in a circuit or as supersets.

Casey Samsel Workout Routine

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Casey Samsel

Casey Samsel's week usually goes from Monday to Sunday.

Monday: I begin my week with glutes (heavy) 6-8 reps for 3-4 sets.
Tuesday: Shoulders (moderate) 15-20 reps for 4-5 sets.
Wednesday: Back and glutes (light) 20-25 reps for 3-4 sets.