Jessica Arevalo Workout Routine

Jessica Arevalo is a famous American Fitness Model and Social Media Personality who is best known as a IFBB Pro Bikini Athlete. She is also best known as a Shredz Olympian Athlete Owner.She is also most popular on instagram having more than 1.6 million followers on 7 Dec 2015.
Jessica got started with bodybuilding with her dad at the young age of 17. Her dad taught her the Arnold style of training, which got her to hit the gym 5 days a week, focusing on lifting heavy weights to put on muscle on her petite frame. It was this mindset that allowed Jessica to reach an elite level in bikini competition.Before entering into the fitness world, Jessica struggled with depression and began drinking heavily to cope with her emotions and anxiety. At 25, Jessica made the decision to do her first bikini competition, not only give herself a healthy goal, but to prevent herself from drinking.
She calls her mom as her biggest source of inspiration. Jessica recommends her fans not to compare their lives with those of high profile celebs because you don’t know what struggles they had to confront just to make them camera ready.Love yourself and instead of becoming shadow of someone else, make yourself an example for others.



BIO-DATA 

  • Born — August 27,1985
  • Born Place — Northern California
  • Occupation — Fitness Model and Social Media Personality
  • Nationality — American
  • Sun Sign — Virgo

BODY MEASUREMENT 

  • Height — 5’1” inch or 155 cm
  • Weight — 108 lbs or 49 kg
  • Measurements — 34-25-37 inches
  • Hair Colour — Black
  • Eye Colour — Black

DIET 


Jessica consumes very healthy diet having proportionate combination of lean proteins, complex carbs, and healthy fats. Since protein is vital for muscle formation and recovery, she makes sure to fuel her body with healthy sources of protein. She consumes 6 meals in a day. Here is her diet plan :-

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. Chicken or Fish 
  • 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

SUPPLEMENTS 


  • NLA Shred Her 
  • NLA Her Whey Protein 
  • NLA Aminos 
  • NLA Uplift (Pre Workout) 
  • Omegas 
  • Pro-biotic 
  • Multivitamin 
  • CLA 
  • ALA

ROUTINE 




DAY 1 (Monday) – Chest / Triceps 
DAY 2 (Tuesday) – Back / Biceps 
DAY 3 (Wednesday) – Legs / Glutes 
DAY 4 (Thursday) – Rest 
DAY 5 (Friday) – Shoulders 
DAY 6 (Saturday) – Rest 
DAY 7 (Sunday) – Legs / Glutes 

Cardio :- She performs cardio twenty minutes a day when she is up for some bikini contest. And unlike most of the celebs, she doesn’t dwell just on high intensity cardio workouts. She rather keeps switching from normal to high intensity exercises. She adores doing lunges the most for they render great workout to her glutes.


EXERCISES 


DAY 1 (Chest and Triceps) 
  1. Warm-up Pushups (3 sets of 20 reps) 
  2. Flat Bench Press (3 sets of 12,10,8 reps )
  3. Incline Bench Press (3 sets of 12,10,8 reps) 
  4. Dips (3 sets of 12 reps )
  5. Cable Push-Down (3 sets of 12,10,8 reps )
  6. Overhead Cable Pulls (3 sets of 12,10,8 reps) 

DAY 2 (Back and Biceps) 
  1. Pullups (3 sets to failure) 
  2. Lat Pulldown (3 sets of 12,10,8 reps) 
  3. Bent Over Barbell Row (3 sets of 12,10,8 reps )
  4. Dumbbell Curls (3 sets of 12,10,8 reps )
  5. Barbell Curls (3 sets of 12,10,8 reps )

DAY 3 (Legs and Glutes) 
  1. Smith Machine Squat OR Free Weight Squats (6 sets of 15-20 reps) 
  2. Sumo Deadlift (3 sets of 12,10,8 reps )
  3. Weighted Lunges (4 sets of 20 reps )
  4. Leg Extensions (3 sets of 12,10,8 reps) 
  5. Lying Leg Curls (3 sets of 12,10,8 reps )

DAY 5 (Shoulders) 
  1. Lateral Raises (4 sets of 15,15,12,10 reps) 
  2. Dumbbell Single Arm Raises (3 sets of 15,12,10 reps )
  3. Dumbbell Shoulder Press (3 sets of 12,10 8 reps) 
  4. Arnold Press (3 sets of 15,15,12 reps) 
  5. Bent Over Lateral Raises (3 sets of 15 reps) 

DAY 7 (Legs and Glutes) 
  1. Straight Leg Deadlifts (4 sets of 15,12,10,8 reps) 
  2. Weighted Lunges (4 sets of 20 reps )
  3. Sumo Deadlift (4 sets of 15,12,10,8 reps) 
  4. Swiss Ball Hamstrings Curls (4 sets of 25 reps )
  5. Bulgarian Split Squats (3 sets of 25 reps )
  6. Lying Leg Curls (3 sets of 15 reps )

What are your favorite exercises ?

  1. Lunges (because they are the best for keeping those glutes in shape! )
  2. Pull Ups (because I love to measure my strength that way and it makes me feel very strong when I can pull my own weight multiple times.)
  3. Plyometrics (because it’s a great full body workout.)






Quote 
For God did not give me a spirit of fear but of power and of love and of a sound mind

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