Bianca Gabriela ► Awesome Fitness Model Full workout + Diet
Suscribe Thanks so Much¡¡►

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Music: Intro:Alan Walker – Fade [NCS Release]
Top 10 NoCopyRightSounds Best of NCS September 2016
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Music: Intro:Alan Walker – Fade [NCS Release]
Top 10 NoCopyRightSounds Best of NCS September 2016

Full Routine:

Monday: Quads

Leg Extension 2 x 15
Barbell Squats 3 x 12
Smith Machine Sumo Squat 3 x 12
Leg Press 6 x 20
Step Up Lunges 3 x 12-15

Tuesday: Back

Narrow Grip Pulldowns 3 x 12
Wide Grip Pulldowns 2 x 15
T-Bar Row Machine 3 x 12
Single Arm Dumbbell Row 3 x 15
Seated Row 4 x 15

Wednesday: Chest/Arms

Incline Dumbbell Press 3 x 15
Push Ups 3 x 15
Cable Crossover 3 x 12
Rope Pushdown 3 x 15
Overhead Rope Extension 3 x 15
Standing EZ-Bar Curl 3 x 15
Hammer Curls 3 x 15

Thursday: Hamstrings/Glutes

Machine Kick Backs 3 x 12
Reverse Barbell Lunges 3 x 12 (Using a 1” Step)
Stiff Leg Deadlifts 4 x 10
Single Leg Cable Deadlifts 3 x 12
Weighted Hip Bridges 4 x 20
Seated Leg Curls 3 x 12

Friday: Shoulders

Machine Shoulder Press 3 x 12
Side Lateral Raise 3 x 12
Incline Bench Single Side Lateral 3 x 12
Bent-Over Dumbbell Laterals 4 x 12
Reverse Cable Laterals 4 x 15

Saturday: Rest

Yoga 45 mins

Sunday: Rest

Yoga 45 mins

Daily Diet:

Meal 1: 5 Egg Whites, 8 ounces Oats and Coffee
Meal 2: 3 ounces Chicken Breast, 3 ounces Sweet Potatoes and 4 ounces Green Beans
Meal 3: 1 Scoop Whey
Meal 4: 3 ounces White Fish and 8 ounces Steamed Vegetables
Meal 5: 3 ounces Turkey, Mixed Green Salad and 1 tablespoon Balsamic Vinegar
Meal 6: 1 Scoop Casein

Supplementation:

Protein
Casein
Glutamine
Creatine
BCAA’s
Fish Oil
Vitamin C
Multivitamin