Nikki Blackketter ? Fitness Model: Full Workout Routine + Daily Diet
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Music: Intro:Alan Walker – Fade [NCS Release]
Best Music Of 2015 | BreakingCopyright:
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬Quick stats:
Age: 25
Height: 5’1” – 155 cm
Weight: 105 lbs – 48 kg
Full Routine:
Monday: Glutes
Circuit 1
Squats 3 x 10
Super Wide Leg Press 3 x 10
Cable Kickbacks 3 x 10
Circuit 2
Barbell Hip Thrust 3 x 10
Walking Lunges 3 x 15
Single Legged Leg Press 3 x 10
Tuesday: Hamstrings
Circuit 1
Stiff Legged Dumbbell Deadlifts 3 x 10-12
Lying Leg Curls 3 x 10
Circuit 2
Glute Ham Raises 3 x 10
Lying Ham Curls with Exercise Ball 3 x 15
Seated Leg Curl 3 x 10
Wednesday: Upper Body
Circuit 1
Pull Ups (Resistance Band Assistance) 3 x Failure
Seated Cable Row 3 x 15
Dumbbell Renegade Rows 3 x 10
Circuit 2
Dips 2 x 10-12
Front Raises 2 x 15 (Superset)
Side Lateral Raises 2 x 15
Cable Crossovers 2 x 10
Push Ups 2 x 10
Thursday: Quads
Circuit 1
Front Squats 3 x 10
Narrow Stance Leg Press 3 x 10
Leg Extensions 3 x 10
Circuit 2
Dumbbell Walking Lunges 3 x 15
Dumbbell Step Ups 3 x 10 (Each Leg)
Friday: Full Body/Plyos
Circuit 1
Front Squats into Shoulder Press 3 x 20
Jumping Lunges 3 x 20
Kettlebell Swings 3 x 20
Circuit 2
Burpees 3 x 20
Alternating Med Ball Push Ups 3 x 20
Box Jumps 3 x 15
Saturday: Active Rest
Recovery
Sunday: Active Rest
Recovery
Daily Diet:
My diet varies greatly, and I have a lot of fun with it!
Meal 1: 2 Whole Eggs, 2 Egg Whites and 2 packets Sugar Free Maple Brown Sugar Oatmeal
Meal 2: 4 ounces Chicken, 1 slice Turkey Bacon, 2-3 cups Spinach, ½ cup Strawberries, ¼ cup Reduced Fat Feta Cheese, handful chopped Tomatoes, handful shredded Carrots, 1 tablespoon Olive Oil and 1 tablespoon Apple Cider Vinegar Dressing
Meal 3: 4-6 ounces Chicken, 1 cup chopped White Potatoes, 3 ½ ounces Asparagus, and 1 tablespoon Reduced Sugar Ketchup
Meal 4: 80 calorie Light and Fit Greek Yogurt, 5 ounces Bell Peppers and ½ cup Strawberries
Meal 5: 1 serving Kodiak Power Cakes, 1 Whole Egg, 3 tablespoons Peanut Butter and ¼ cup Syrup
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