Contest Preparation With Vivianna!

DO YOU NEED HELP PREPARING TO COMPETE? 

I will provide information & training on all aspects of contest preparation including:

Dieting, training, posing ( both mandatory poses & posing on stage for figure competitors ) routines, tanning/painting & posing suits.

Contact me if you have any additional questions!

http://www.latinbomb.com

Figure Overall Champion & Cover Model

I currently train on a 4 days per week schedule. I change the structure of my workouts 4 to 5 weeks out from a show depending on my level of energy. 

DAY 1

CHEST 

1 set - 15 reps warm-up

1. Bench Press 4 sets - 10, 8, 8, 6 reps

2. Incline Press 4 sets - 10, 8, 8, 6 reps

3. Decline Press 4 sets - 10, 8, 8, 6 reps

4. Dumbell Flys 4 sets - 10, 8, 8, 6 reps

TRICEPS 

1 set - 15 reps warm-up

1. Bench Press 4 sets - 10, 8, 8, 6 reps

2. Dips 4 sets - 10, 8, 8, 6 reps

3. Triceps Extensions 4 sets - 10, 8, 8, 6 reps

4. Behind Neck 4 sets - 10, 8, 8, 6 reps

DAY 2

BACK 

1 set - 15 reps warm-up

1. Wide Grip 4 sets - 10, 8, 8, 6 reps

2. Lateral Pulldown 4 sets - 10, 8, 8, 6 reps

3. T-Bar Row 4 sets - 10, 8, 8, 6 reps

4. Deadlifts 4 sets - 10, 8, 8, 6 reps

SHRUGS

1. Dumbell shrug 3 sets - 8, 8, 6 reps

2. Machine shrug 3 sets - 8, 8, 6 reps

BICEPS 

1 set - 15 reps warm-up

1. Dumbell Curls 4 sets - 10, 8, 8, 6 reps

2. Barbell Curls 4 sets - 10, 8, 8, 6 reps

3. Preacher Curls 4 sets - 10, 8, 8, 6 reps

4. Forearms Curls 3 sets - 8, 8, 6 reps

5. Reverse Curls 3 sets - 8, 8, 6 reps

DAY 3

SHOULDERS 

1 set - 15 reps warm-up

1. Behind Neck 4 sets - 10, 8, 8, 6 reps

2. Barbell Presses 4 sets - 10, 8, 8, 6 reps

3. Dumbbell Laterals 4 sets - 10, 8, 8, 6 reps

4. Upright Rows 4 sets - 10, 8, 8, 6 reps

ABS

1. Leg Raises 25/25/20

2. Crunches 25/25/20

3. Bent over Twist 25/25/20

4. Flutter Kicks 25/25/20

DAY 4

Quads

1 set - 15 reps warm-up

1. Squats 4 sets - 10, 8, 8, 6 reps

2. Leg Press 4 sets - 10, 8, 8, 6 reps

3. Leg Extensions 4 sets - 10, 8, 8, 6 reps

Hamstrings

1. Standing 4 sets - 10, 8, 8, 6 reps

2. Lying 4 sets - 10, 8, 8, 6 reps

3. Deadlifts 4 sets - 10, 8, 8, 6 reps

Calves

1. Seated Raises 5 sets of 10 reps

2. Standing Raises 5 sets of 10 reps

3. Donkey Raises 5 sets of 10 reps

Cardio

Pre-contest:
Cardio twice a day, on empty stomach for 30 min, and at night after training for 30 minutes.

Post-contest:
3 times/week

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