Tuesday, August 14, 2012
Felicia Romero
Felicia Romero Muscle Building Program
That's right, DEMANDS. Felicia is kind of a diva when it comes to building her (and every dude's) dream body. She won't accept anything but the best.
Plus, she is extremely picky about form. Felicia would rather go lighter in weight and isolate directly to the muscle than lift like a big brut. And as a 3-time cover model and with four pro wins, she may know what she's talking about - they don't just hand those out on the street corner, people!
If you have the drive of a Mack truck like Felicia Romero and a mantle void of fitness bling, delve into her muscle building program ASAP.
Felicia Romero's Fitness Program
Muscle Building Regimen
When building muscle I increase my intake of carbs and healthy fats, as well as the overall calories that I consume.Nutrition
Total Calories: 1311 | Fat: 25g | Carbs: 128g | Protein: 137g
Meal 1
-
Oats
1/2 cup
Fats: 2 Grams| Protein 4 Grams| Carbs 18 Grams -
Egg Whites
5
Fats: 0 Grams| Protein 12 Grams| Carbs 0 Grams -
Whole Egg
1
Fats: 4 Grams| Protein 4 Grams| Carbs 0 Grams
Total Calories For Meal 1: 217
Meal 2
-
Whey Protein
1 scoop
Fats: 1 Grams| Protein 24 Grams| Carbs 4 Grams -
Almonds
20
Fats: 13 Grams| Protein 5 Grams| Carbs 5 Grams
Total Calories For Meal 2: 280
Meal 3
-
Tilapia
5oz
Fats: 2 Grams| Protein 28 Grams| Carbs 0 Grams -
Broccoli
1 cup
Fats: 0 Grams| Protein 3 Grams| Carbs 5 Grams -
Oats
1/3 cup
Fats: 1 Grams| Protein 2 Grams| Carbs 12 Grams
Total Calories For Meal 3: 233
Meal 4: Post Workout
-
Whey Protein
1 scoop
Fats: 1 Grams| Protein 24 Grams| Carbs 4 Grams -
Oats
1/3 cup
Fats: 1 Grams| Protein 2 Grams| Carbs 12 Grams -
Banana
1/3 cup
Fats: 1 Grams| Protein 2 Grams| Carbs 12 Grams
Total Calories For Meal 4: 305
Meal 5
-
Chicken
5oz
Fats: 1 Grams| Protein 37 Grams| Carbs 12 Grams -
Green Beans
1 cup
Fats: 0 Grams| Protein 3 Grams| Carbs 14 Grams -
Yam
3oz
Fats: 0 Grams| Protein 1 Grams| Carbs 23 Grams
Total Calories For Meal 5: 276
Training
Day 1: Heavy Shoulders
Dumbbell Shoulder Press
3 sets of 10-12 reps
Side Lateral Raise
3 sets of 10-12 reps
Front Dumbbell Raise
3 sets of 15 reps
Seated Bent-Over Rear Delt Raise
3 sets of 15 reps
Standing Dumbbell Triceps Extension
3 sets of 15 reps
Standing Low-Pulley Deltoid Raise
3 sets of 20 reps
Arnold Dumbbell Press
3 sets of 15 reps
Exercise:
Superset:
Superset:
Exercises:
Day 2: Back/Calves
Wide-Grip Lat Pulldown
3 sets of 15 reps
Seated Cable Rows
3 sets of 12 reps
One-Arm Dumbbell Row
3 sets of 15 reps, per arm
Underhand Cable Pulldowns
3 sets of 12 reps
Seated Calf Raise
3 sets of 15-20 reps
Standing Calf Raises
3 sets of 20 reps
Exercises:
Day 3: Hamstrings/Glutes
Lying Leg Curls
3 sets of 15 reps
Crossover Reverse Lunge (with dumbbell)
3 sets of 15 reps, per leg
Seated Leg Curl
3 sets of 15 reps
Dumbbell Step Ups
3 sets of 15 reps, per leg
One-Legged Cable Kickback
3 sets of 20 reps
Barbell Side Split Squat
3 sets of 15 reps, per side
Barbell Deadlift
3 sets of 20 reps
Dumbbell Lunges
3 sets of 15 reps, per leg
Superset:
Superset:
Superset:
Exercises:
Day 4: Rest
Day 5: Light Shoulders
-
Dumbbell Shoulder Press
3 sets of 10-12 reps -
Side Lateral Raise
3 sets of 10-12 reps -
Front Dumbbell Raise
3 sets of 15 reps -
Seated Bent-Over Rear Delt Raise
3 sets of 15 reps -
Standing Dumbbell Triceps Extension
3 sets of 15 reps -
Standing Low-Pulley Deltoid Raise
3 sets of 20 reps -
Arnold Dumbbell Press
3 sets of 15 reps
Exercise:
Superset:
Superset:
Exercises:
Day 6: Rest
Day 7: Heavy Quads
Leg Extensions
5 sets of 15 reps
Hack Squat
3 sets of 15 reps
Leg Press
3 sets of 15 reps-
One-Legged Cable Kickback
3 sets of 20 reps, per leg -
Dumbbell Lunges
3 sets of 20 reps, per leg - FOUND AT BODYBUILDING.COM
Exercises:
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