Nicole Wilkins Workout Routine

Nicole Wilkins is an American IFBB professional figure and fitness competitor, fitness model, and fitness trainer. She is the first 4 time winner of the IFBB Figure Olympia Competition and 3 time winner of the IFBB Figure International held during the Annual Arnold Classic. She is currently the only woman tohave won the.Figure Olympia four times.
Wilkins prepared for her first fitness competition at the 2003 NPC in Western Michigan where she placed 1st in the fitness competition when 19 years old. 




BIO-DATA 


  • Born — February 5, 1984 
  • Born Place — Farming-ton, Mi
  • Occupation — IFBB Professional, fitness model, fitness trainer
  • Best win — 4 times IFBB Figure Olympia Winner (2009, 2011, 2013-14)
  • Pro-debut — IFBB Figure International, 2008
  • Predecessor — Jennifer Gates
  • Education — B.A. Oakland University

BODY MEASUREMENT 

  • Height — 5 ft 5.5 in (1.66 m)
  • Weight — In Season: 133 lbs | Off Season: 145-148 lbs
  • Hair — Blonde
  • Eyes — Brown

DIET


She follows 6 meal in a day to stay fit and healthy. 


Meal 1
  • ½ cup Oat Bran 
  • 4 Egg Whites
Meal 2
  • 4 oz seared Ahi Tuna 
  • 15 Almonds 
  • 1 cup Veggies
Meal 3
  • 5 oz Chicken 
  • 4 oz Sweet Potato 
  • 1 cup Veggies
Meal 4
  • 5 oz Ahi Tuna 
  • 15 Almonds 
  • 1 cup Veggies
Meal 5
  • 5 oz Cod 
  • 1 large Salad with Balsamic Vinegar 
  • 1 oz Avocado
Meal 6
  • 4 Egg Whites or 1½ scoops MET-Rx Ultramyosyn Whey Protein Powder

SUPPLEMENTS 

  • MET-Rx Super Joint Guard
  • MET-Rx BCAA 2200
  • MET-Rx Xtreme Amped Up Energy
  • MET-Rx Tonalin CLA
  • MET-Rx Ultramyosyn Whey Protein Powder
  • Vitamin C

ROUTINE 

Day 1- Shoulders 
Day 2 – Chest / Arms 
Day 3 – Legs 
Day 4 – Back 
Day 5 – Light Shoulder Circuit 
Day 6 and 7 – Rest 



EXERCISES 


DAY 1 (Shoulders
  1. Dumbbell Shoulder Press ( 3 sets of 10 reps)
  2. One-Arm Cable Lateral Raise (3 sets of 10-15 reps)
  3. Upright Barbell Row (3 sets of 15 reps)
  4. Plate Front Raise (3 sets of 15 reps)
  5. Rear Delt Raise (3 sets of 10-15 reps)

DAY 2 (Chest / Arms) 
  1. Dumbbell Incline Chest Press (3 sets of 15 reps)
  2. Standing Dumbbell Curl (3 sets of 15 reps)
  3. Seated Two-Arm Dumbbell Triceps Extension (3 sets of 15 reps)
  4. Standing Cable Flyes (3 sets of 15 reps)
  5. Cable Straight-Bar Curl (3 sets of 15 reps)
  6. Cable Rope Pushdown (3 sets of 15 reps)
  7. Pushups (3 sets to failure)
  8. Machine Preacher Curl (3 sets of 15 reps)
  9. Bench Triceps Dip (3 sets of 15 reps)

DAY 3 (Legs) 
  1. Box Jump (3 sets of 1 min, 30 sec rest)
  2. Bench Step-up (3 sets of 15 reps)
  3. Leg Presses (3 sets of 15 reps, one leg at a time) 
  4. Switch Split Jumps (3 sets of 20 reps, 30 sec rest)
  5. Leg Extension (3 sets of 20 reps)
  6. Lying Leg Curl (3 sets of 15 reps)
  7. Stiff-Legged Deadlift (3 sets of 15 reps)

DAY 4 (Back) 
  1. Wide-grip Pull-up (3 sets of 10 reps)
  2. Seated Close-Grip Cable Row (3 sets of 15 reps)
  3. Lat Pulldown (3 sets of 15 reps)
  4. Bent Over Barbell Row (3 sets of 15 reps)
  5. Pullover With Straight Bar (3 sets of 15 reps)

DAY 5 (Light Shoulder Circuit) 
  1. Military Press (4 sets of 20 reps)
  2. Upright Barbell Row (4 sets of 20 reps)
  3. Dumbbell Lateral Raise (4 sets of 20 reps)
  4. Standing Rear Delt Dumbbell Flyes (4 sets of 20 reps)





Quote 
Progress is Progress, No Matter How Small.

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