IFBB Pro Bikini Athlete Jessica Arevalo Age and her daily routine.

jessica-arevalo-age

Bikini pro Jessica Arevalo is credited most abundant in desirable curvy and toned figure. 5 foot one inch, petite model has unbeatable panache and poise which render it tough for individuals to take into account their eyes from the gorgeous model. Let’s see what diet regime and workout routine does Jessica follow to uphold her archetype figure.

Stats

Age: 29

Height: 5.1 – 156 cm

Weight: 109 LBS – 50 Kg

jessica-arevalo-workout

Workout Routine

Monday: Chest/Triceps

Warm Up Push Ups 3 x 20
Flat Bench Press 3 x 12, 10, 8
Incline Bench Press 3 x 12, 10, 8
Dips 3×12
Cable Pull Downs 3 x 12, 10, 8
Overhead Cable Pulls 3 x 12, 10, 8
Tuesday: Back/Biceps

Pull Ups 3 sets to failure
Lat Pulldowns 3 x 12, 10, 8
Bent Over Rows 3 x 12, 10, 8
Dumbbell Curls 3 x 12, 10, 8
Barbell Curls 3 x 12, 10, 8

Wednesday: Legs/Glutes
Squats Smith Machine or Free Weights 6 x 15-20
Sumo Deadlifts 3 x 12, 10, 8
Weighted Lunges 4 x 20 each leg
Leg Extensions 3 x 12, 10, 8
Lying Leg Curls 3 x 12, 10, 8

Thursday: RestFriday: Shoulders

Lateral Raises 4 x 15, 15, 12, 10
Dumbbell Single Arm Raises 3 x 15, 12, 10
Dumbbell Shoulder Press 3 x 12, 10, 8
Arnold Press 3 x 15, 15, 12
Bent Over Lateral Raises 3 x 15

Saturday: Rest

Sunday: Legs/Glutes

Straight Leg Deadlifts 4 x 15, 12, 10, 8
Weighted Lunges 4 x 20 each leg
Sumo Deadlifts 4 x 15, 12, 10, 8
Swiss Ball Hamstring Curls 4 x 25
Bulgarian Split Squat 3 x 25
Lying Leg Curls 3 x 15

Cardio:

She do 5 days of 20 minutes cardio sessions each day when she is in competition prep and off-season she don´t do cardio because of gaining maximum size.

Diet Plan:

jessica-arevalo-diet-plan

Daily Diet plan routine

Meal 1: ½ cup Oats, Fruit & 6 Egg Whites

Meal 2: 6 oz. Red Meat, 4 oz. Yams, ½ cup of Vegetables

Meal 3: NLA Her Whey Protein, 1 Banana & 1 scoop of Cashew Butter

Meal 4: 6 oz. Fish or Chicken breast, ½ cup of Brown Rice, ½ cup of Vegetables (Asparagus/Broccoli)

Meal 5: 5 oz. Chicken & 4 oz. Yams

Meal 6: 6 Egg Whites or NLA Her Whey Protein

Suppliments:

NLA Her Whey Protein

NLA Aminos

NLA Uplift (Pre Workout)

Omegas (fatty acid)

Pro-biotic

Multivitamin and minerals

 

Website: Jessicaarevalo.com

 

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