Ava Cowan Workout Routine

Ava Cowan is a famous actress and fitness Model. She also became a certified personal training specialist after receiving her credentials at the Fitness Institute in Boca Raton, Florida. After a year and a half of course work, she graduated as a fully-qualified, certified personal training specialist, CPTS. She is sponsored by Gaspari Nutrition. Her popularity can be measured on how many fitness covers she has been published on since 2005. She remarkably landed on the covers of twenty fitness magazines. This is quite a huge accomplishment for any fitness model. In addition to that, she has over 67,000 Facebook friends on her fan page. She also writes articles to help both men and women keep fit and healthy.
She has earned her fame as soon as she was mentioned as Ms. Figure America of the year 2007. In addition to this she isalso a competitive gymnast who is dedicated towards this profession started from the back 10 years of her time. As soon as she attended fitness school she got into her professional time. Her father was a sports personality and her mother was working in a social institute. She was the second out of 4 children of her parents.



BIO-DATA

  • Born — Oct 21, 1974
  • Born Place — Sacramento, California, USA
  • Residence — Delray Beach, Florida, United States of America
  • Occupation — Personal Trainer, Actress, Fitness Model
  • Nationality — American

Body Measurement 

  • Height – 5ft 4in or 164.59 cm
  • Weight — 116 lbs or 52.6 kg
  • Measurements — 34DD-25-35

DIET


Ava Cowan follows very strict diet. She eats healthy foods. She avoids sugary foods, salty foods, junk food and dairy products. This is the daily diet plan that Ava follows when preparing to get in elite shape for a contest :-

Meal 1

  • 5 egg whites 
  • Low fat cheese 
  • 2 slices of whole wheat bread
Meal 2
  • 3oz chicken breast 
  • 3/4 cup brown rice 
  • Green vegetables
Meal 3
  • 4oz extra lean ground turkey 
  • 1 small whole wheat bun 
  • Low fat cheese
Meal 4
  • 6oz top sirloin beef 
  • Broccoli
Meal 6 (Bed time) 
  • Casein protein shake 

Supplements 

  • SizeOn (one scoop during workout)
  • SuperPump250 (two to three scoops, 40 minutes before weight training)
  • BCAAs (Four times a day — morning, preworkout and post-workout, and evening(
  • Beta-alanine (2 to 3 grams per day — 1 gram with breakfast, 1 gram preworkout and 1 gram post-workout)
  • Fish oil caps (two in the morning and two in the evening)
  • PlasmaJet (Four times per week, 90 minutes before weight training)

ROUTINE 


DAY 1 (Monday) – Legs
DAY 2 (Tuesday) – Upper-body Modified Power Training
DAY 3 (Wednesday) – Cardio (35 min) 
DAY 4 (Thursday) – Lower-body Modified Power Training
DAY 5 (Friday) – Back and Chest 
DAY 6 (Saturday) – Shoulders and Arms 
DAY 7 – Rest 



EXERCISES 


DAY 1 (Legs) 
  1. Barbell Squats (4 sets of 8-10 reps) 
  2. EZ Bar Stiff-Legged Deadlift (4 sets of 8-10 reps) 
  3. Hack Squats (3 sets of 7 reps) 
  4. Single Leg Hamstrings Curls (3 sets of 8-10 reps) 
  5. Leg Extensions (4 sets of 8-10 reps )
  6. Machine Glute Blaster (4 sets of 6-8 reps) 
  7. Seated Calf Raise (3 sets of 10 reps) 
  8. Standing Calf Raises (4 sets of 6-10 reps) 

DAY 2 (Upper-body) 
  1. Weight Assisted Pull-Up (4 sets of 7-8 reps) 
  2. Machine Row (4 sets of 9-10 reps )
  3. External Shoulder Rotation (3 sets of 25 reps )
  4. Dumbbell Shoulder Press (4 sets of 8-10 reps )
  5. Cable Side Lateral Raise (2 sets of 7 reps) 
  6. Incline Dumbbell Chest Press (4 sets of 7-10 reps )
  7. Pec-Deck Flye (2 sets of 8 reps) 
  8. Alternating Dumbbell Curl (3 sets of 6-8 reps) 
  9. Triceps Rope Pressdown (3 sets of 7 reps) 

DAY 3 (Cardio) 
  1. Low Intensity Cardio (35 minutes, Elliptical Machine , Stepmill,  Treadmill or Stationary bike) 

DAY 4 (Lower Body )
  1. Hack Squats (5 sets of 9-12 reps) 
  2. Leg Extensions (3 sets of 8 reps) 
  3. Stiff-Legged Deadlift (3 sets of 7-10 reps )
  4. Standing Calf Raises (3 sets of 6-9 reps) 
  5. Seated Calf Raise (2 sets of 8 reps) 
  6. HIIT (25 minutes) (Begin with a brief warm-up followed by 16 one-minute intervals — 45 seconds of moderate intensity, then 15 seconds of 100 percent intensity — on, say, a stationary bike. Finish with a 10-minute, low-intensity cool-down.)

DAY 5 (Back and Chest) 
  1. Assisted Pull-Up (3 sets of 10 reps)
  2. T-Bar Rows (3 sets of 10 reps) 
  3. Dumbbell Incline Row (3 sets of 10 reps) 
  4. Wide-Grip Lat Pulldown (3 sets of 12-15 reps) 
  5. Dumbbell Pullover (3 sets of 12-15 reps) 
  6. Low Intensity Cardio (25 min) 
  7. Seated Dumbbell Press (4 sets of 8-10 reps) 
  8. Incline Free Motion Machine Flye (3 sets of 10 reps) 
  9. HIIT (25 minutes) 

DAY 6 (Shoulders and Arms) 
  1. External Rotations Warm-up (3 sets of 25 reps) 
  2. Arnold Press (4 sets of 10 reps) 
  3. Dumbbell Side-Lateral Raise OR Machine Lateral Raise (3 sets of 12 reps) 
  4. Bent-Over Dumbbell Lateral Raise (3 sets of 12 reps) 
  5. Standing EZ-Bar Curl (4 sets of 6-8 reps) 
  6. Low Cable Curl (3 sets of 8-10 reps) 
  7. Overhead Rope Extension (4 sets of 6-8 reps) 
  8. Reverse-Grip Cable Pressdown (3 sets of 8-10 reps) 
  9. Low Intensity Cardio (45 minutes) 



Quote 
Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.
— Thomas A. Edison


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