How did you start competing in fitness competitions?
I started competing as a bikini model 7 years ago when I was 18 years old. In 2010, as a professional, I won the Arnold Amateur Championship.
Which training mode do you prefer?
I prefer strength training and doing more volume in a shorter period of time. This type not only increases muscle but also helps me burn more fat
Monday Legs
- Leg press machine 4×12
- Seated leg extension 4×15
- Prone leg curl 4×12
- Hack Squat 4×12
- Lunge 4×20
- 30 minutes of cardio
Tuesday: Shoulders, Chest
- Dumbbell bench press 4×12
- Arnold recommends 4×12
- Bent-over elbow row 4×12
- Bent over single-arm dumbbell lateral raise 4×15
- Dumbbell shoulder ring 4×12
- Barbell bench press 4×15
Wednesday: Back, abdomen
- Bent-over barbell row 4×12
- Bent-over one-arm row 4×12
- Seated row 4×12
- Pull-ups 4×12
- Crunch 4×20
- Cross crunch 4×30
- Hanging leg raise 4×20
- 4×15 from both ends
- If you do not use the above exercises, you can refer to: http://www.jirou.com/lian/ Match the movements you want to exercise.
Thursday: Arms
- Dumbbell alternating hammer curl: 3×12
- Barbell curl: 3×12
- Bent-over dumbbell concentration curl: 4×12
- Cable cross curl: 4×12
- Neck arm flexion and extension: 4×12
- Cable forearm depression: 4×15
- Bent-over arm flexion and extension: 4×12
- Barbell Narrow Press: 4×12
Friday: Butt
- Supine butt raise 4×50
- Supine leg raise 4×50
- Kneeling and rear leg raise 4×20
- Kneeling position with steel cable pressing down to tighten the abdomen 4×15
- 40 minutes of oxygen
Saturday:
1 hour of aerobics
- 30 Minute Abs
Sunday: Closed
If you do not use the above exercises, you can refer to: http://www.jirou.com/lian/ Match the movements you want to exercise.
If you had a choice of only 3 exercises, what would they be?
Dumbbell shoulder press, hanging leg raise, lunge
Meal arrangements
•Meal 1: 1/3 cup oats, protein powder
•Meal 2: Protein powder, glutamine
•Meal 3: Chicken with vegetables and 1/3 cup rice
•Meal 4: 1 cup of coffee and 2 rice cakes
•Meal 5: Egg whites and vegetables
•Meal 6: Protein powder
Do you have anything to add?
•Branched chain amino acids
•Protein powder
•Vitamin
•Glutamine
