Kerri Hayes Workout Routine

Kerri Hayes is a famous American Fitness Model and Social Media Personality who is best known from the IFBB Bikini Pro. Kerri rose to fame as a 1st Phorm Sponsored Athlete. Kerri is also popular on Instagram and Twitter. Kerri has more than 50K followers on Instagram and more than 3K followers on Twitter. Lets check her bikini workout routine.

  • Born :- San Diego, California
  • Lives In :- Houston, Texas
  • Nationality :- American
  • Profession :- Fitness Model 
  • Weight :- 55-60 Kg
  • Measurements :- 34D-24-34
DIET PLAN 


Kerri follows clean diet; low carb, high protein, and some healthy fats. She eats cheat meal occasionally. During the months of November and December she eats healthy diet. If she gets hungry again before bed, she will either have egg whites or a scoop of BMR Sports Nutrition PROTELUX 360° protein with a little water and a few almonds

Meal 1

  • 1 cup of egg whites
  • 1 egg yolk
  • 2 oz of lean ground turkey 
  • 1/3 cup of oatmeal
  • 2 tbsp ground flax 
  • ½ a scoop of PROTELUX 360° Strawberry protein powder mixed in the oatmeal
Meal 2
  • 4 oz grilled chicken on a spinach salad
  • 1 tomato
  • 1 oz. of avocado or 6 almonds
Meal 3
  • 4 oz grilled chicken
  • ¼ cup brown rice
  • 1 cup of broccoli or asparagus
Meal 4
  • 4 oz of tilapia
  • 1 cup of broccoli or asparagus
Meal 5
  • Blueberry smoothie ¼ cup frozen blueberries
  • 1 ½ scoop of BMR Sports Nutrition PROTELUX 360° chocolate 
  • L-Glutamine
  • BCAA’s
  • ½ cup of egg whites
  • A touch of vanilla extract and cinnamon for added taste
Meal 6
  • 4 oz. of orange roughy
  • ¼ cup of baked sweet potato
  • ½ cup of spinach


SUPPLEMENTS 


Early Morning 
  • 1 tbsp of liquid L-Carnatine
After Breakfast 
  • Omega 3’s
  • Acidophilus
  • CLA
  • Milk thistle extract
  • Green tea extract
  • Vitamin C 
  • Whole food multivitamin
Cardio 
  • Fat burner Tartarus
Pre-Workout 
  • 3 scoops of BMR Sports Nutrition ANIMUS
During and Post-workout 
  • PROTELUX 360° with water


ROUTINE 


Kerri trains 6 days in a week. She switches her routine every month. Here is her bikini routine –


Monday – Chest Triceps 
Tuesday – Hamstrings and Glutes 
Wednesday – Back and Biceps 
Thursday – Shoulders 
Friday – Plyometrics
Saturday – Glutes And Hamstrings 


EXERCISES 


MONDAY (Chest and Triceps) 
  1. Flat Bench (3 sets of 12 reps) 
  2. Incline Dumbbell press (3 sets of 12 reps) 
  3. Pushups on half ball (3 sets of 15 reps) 
  4. Cable flyes (3 sets of 12 reps) 
  5. Rope triceps extension (3 sets of 15 reps) 
  6. Dips (3 sets of 20 reps) 
  7. Triceps kickbacks (3 sets of 12 reps) 

TUESDAY (Hamstrings and Glutes) 
  1. Leg Press (4 sets of 12 reps) 
  2. Hip extensions (3 sets of 12 reps) 
  3. One legged deadlifts (3 sets of 12 reps) 
  4. Lunges (3 sets of 20 reps) 
  5. Weighted Step ups (3 sets of 10 reps) 
  6. Leg curls (3 sets of 12 reps) 

WEDNESDAY (Back and Biceps) 
  1. One arm dumbbell rows (3 sets of 12 reps)
  2. Dumbbell reverse flyes (3 sets of 12 reps) 
  3. Lat pulldowns (3 sets of 12 reps) 
  4. Chin-ups (3 sets of 10 reps) 
  5. Weighted back extension (3 sets of 10 reps) 
  6. Close grip barbell curls (3 sets of 12 reps) 
  7. EZ bar preacher curls (3 sets of 12 reps) 
  8. Standing hammer curls (3 sets of 12 reps) 
  9. Standing straight bar cable curls (3 sets of 12 reps) 

THURSDAY (Shoulders) 
  1. Dumbbell side raise (3 sets of 25 reps , drop sets)
  2. Seated military press (3 sets of 12 reps) 
  3. Barbell upright row (3 sets of 12 reps) 
  4. Dumbbell front raises (3 sets of 12 reps) 
  5. Low cable rear raises (3 sets of 12 reps) 

FRIDAY (Plyometrics) 
  1. Weighted Squat jumps (4 sets of 15 reps) 
  2. Drop jumps (4 sets of 10 reps) 
  3. Split squat jumps (4 sets of 15 reps) 
  4. Lateral hurdle jumps (4 sets of 10 reps) 
  5. Double leg vertical power jump (4 sets of 10 reps) 

SATURDAY (Glutes and Hamstrings) 
  1. Sumo squats (3 sets of 12 reps) 
  2. Stiff legged dead lifts (3 sets of 12 reps) 
  3. Stability ball leg curl (4 sets of 12 reps) 
  4. Butt blaster machine (3 sets of 15 reps) 
  5. Thigh abductor (3 sets of 30 reps, drop sets) 







Quote 
Success must be felt within before it can be seen on the outside.

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