IFBB Pro Bikini Athlete Jessica Arevalo Age and her daily routine.
Stats
Age: 29
Height: 5.1 – 156 cm
Weight: 109 LBS – 50 Kg
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
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
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:
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