My get ready for summer diet & workout plan..

Wasidah Francois - Fitness Fashion Fabulous

Hey Dolls,

Not sure about you, but this body has some tightening & toning up to do! Summer is right around the corner, and I just can’t bear to be anything less than fit & fabulous, lol! So I came up with a killer plan that I would like to share with my dolls…

MY DIET

  • Breakfast: 6 eggs, 5 asparagus stalks, and half a cup of oatmeal with a tsp of almond butter
  • Lunch 1:  4 oz of ground turkey, 1 tsp of oil olive, 1/4 cup of wild rice
  • Lunch 2: 6 oz of white fish, 1/2 cup brown rice, 1 big salad
  • Lunch 3: 4 oz chicken, 4 oz sweet potato, 1 big salad
  • Dinner: 6 oz of white fish, 4 oz of sweet potato, 1 big salad

TIPS: Try to drink a gallon of water a day and just use olive oil & lemon juice for salad dressing.

MY WORKOUTS

Cardio 5 days  a week for 45 min each session, done at 5am on an empty stomach on the stairmaster or treadmill. As for lifting…

Day 1 – Legs 
1.     Leg Extension 4 sets 10 to 12 reps –Warm up good. Squeeze your reps
2.     Deep Wide Goblet (holding plate or kettle bell) Squats – Toes Pointing Outward & wide stance –4 sets 12 reps
3.     Stiff leg dead lifts – 4 sets 8 to 10 reps
4.     Reverse Lunges (stepping back – dumbbell in each hand) 4 sets 10 reps each side
5.     Step Ups on box or bench 3 sets 10 to 12 reps each side
6.     Bulgarian Split Squats 4 sets 8 to 10 reps each side
7.     Lying Leg Curls – 4 sets 10 to 12 reps
  
Day 2 – Chest and abs
1.     Pushups – 4 sets as many reps as possible
2.     Incline dumbbell press or Bench– 4 sets 10-12 reps
3.     Dumbbell Pullovers (use dumbbell and bench) – 3 sets 12-15 reps
4.     Cable Crossovers – 4 sets 12 reps
5.     Lying regular floor crunches 3 sets
6.     Seated Crunches – 3 sets 25 reps
 
Day 3 – off
 
Day 4 – Back and calves
1.     Dead lift – 4 sets 12 reps – Conventional style deadlift
2.     Under hand Pull downs to the front – 4 sets 10-12 reps
3.     Under hand bent over barbell 4 sets 10-12 reps
4.     1 arm dumbbell rows – 4 sets 10-12 reps
5.     Seated close grip – 4 sets 12 reps – squeeze each rep 1 second
6.     Seated Calves –- 4 sets 10-12 reps
7.     Standing Calves – 4 sets 10 – 12 reps
 
Day 5 – Shoulders and abs
1.       Wide Grip (shoulder width) upright rows – 4 sets 10 – 12 reps
2.       Seated Barbell Shoulder or DB press – 4 sets 10 – 12
3.       Side DB Lateral Raise – 4 sets 10 – 12 reps
4.       Bent over rear delt fly – 4 sets 10 – 12 reps – smooth and controlled motions
5.       Seated Wide grip (shoulder width ) DB shrugs – 4 sets 12 reps
6.       Crunches – 3 sets 25 reps
7.       Reverse crunches – 3 sets 25 reps
  
Day 6 – Arms and calves
1.     Standing Barbell Curls – 4sets 10-12 reps
2.     Wide Preacher barbell curl  – 4 sets 12 reps
3.     Seated DB Curls – 4 sets 12 reps
4.     Hammer Curls – 4 sets 12 rep
5.     Triceps pull downs – 4 sets 10-12 reps
6.     Close grip bench press- 4 sets 10-12 reps
7.     Over head skull crashers – 4 sets 10  – 12 reps
8.     Seated Calves –- 4 sets 10-12 reps
9.     Standing Calves – 4 sets 10 – 12 reps
 

Day 7 – off

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