Sarah Allen Workout Routine

Sarah Allen is an athlete, certified personal trainer & sponsored athlete from Australia who recently won her IFBB pro card. She’s not just a pro athlete but also a mother and a wife who makes time for the sport she loves. She watches clips and DVDs from Olympia and other pro comps that upload their competitions online for motivation. Sarah has developed an amazing following on her social media pages and website. She has over 44k Instagram followers. She posts her photos to motivate people. in Lets check out her IFBB workout routine. 

  • Height — Height: 5’4” – 164 cm
  • Weight — 119 lbs or 53.9 kg (Off Season), 112 lbs or 50.8 kg (Competition Weight)
  • Measurements — 34- 25- 36 (this changes between on/off season)
  • Profession — Fitness Model, Sponsored Athlete with Mass Nutrition
  • Place – Australia 
  • Facebook — Facebook.com/SarahAllenAus/
  • Website — www.sarahallen.com


COMPETITION 

  • 2013- IFBB Australasian Open Bikini Tall, 2nd
  • 2013- IFBB All Female Classic Open Bikini Tall, 2nd
  • 2013- FitX IFBB Open Bikini Tall, 2nd
  • 2012- IFBB QLD State Championships, Open Bikini 2nd
  • 2012- IFBB Australasian -Open Bikini 4th
  • 2012 – FitX Melbourne IFBB – Open Bikini 4th
  • 2011- IFBB QLD championships, Open Bikini 2nd


DIET PLAN 


Meal 1

  • Oats
  • 4 egg whites
  • Handful of blueberries with some green or herbal tea and some almond paste or peanut butter
Meal 2
  • Chicken
  • Greens (mix of beans, peas and broccoli)
  • Brown rice
  • Almond paste 
  • Seasoning
Meal 3
  • Chicken
  • Greens (mix of beans, peas and broccoli)
  • Brown rice
  • Avocado 
  • Seasoning
Meal 4
  • Kangaroo
  • Greens (mix of beans, peas and broccoli)
  • Sweet potato
Meal 5
  • Fish 
  • Greens (Spinach) 
  • Avocado
Snack 
  • Almonds
  • WPI protein shake
  • Seasoned cucumber slices
  • Strawberries or blueberries
During and after workout 
  • Extend and HumaPro


SUPPLEMENTS 

  • Multi-vitamin (They let your body focus on growth and repair)
  • Pharma Greens (This increases energy, reduces oxidative stress and damage, promote alertness and reduce fatigue.
  • OxyElite Protein ( This reduces fat) 

ROUTINE 


Sarah trains 5 days in a week. Her training changes depending on what time of the year it is and what competitions she is preparing for. She likes doing weights in the afternoon/evening and cardio in the mornings.

Monday – Shoulders 
Tuesday – Legs
Wednesday – Back and Chest 
Thursday – Abs and Cardio 
Friday – Legs 
Saturday – Back and Arms 
Sunday – Rest 

EXERCISES 


MONDAY (Shoulders) 

  1. Shoulder press (4 sets of 10-12 reps)
  2. Rear raises (4 sets of 10-12 reps)
  3. Side raises (4 sets of 10-12 reps)
  4. Front raise with cable (4 sets of 10-12 reps )

TUESDAY (Legs) 
  1. Leg press (4 sets of 10-12 reps)
  2. Squats (4 sets of 10-12 reps)
  3. Deadlift (4 sets of 10-12 reps)
  4. Walking lunges (4 sets of 10-12 reps)
  5. Sumo squats (4 sets of 10-12 reps)

WEDNESDAY (Back and Chest)  
  1. Wide grip pull down (4 sets of 10-12 reps)
  2. Narrow grip pull down (4 sets of 10-12 reps)
  3. Wide grip row (4 sets of 10-12 reps)
  4. Narrow under hand row (4 sets of 10-12 reps)
  5. Incline bench flys (4 sets of 10-12 reps)

THURSDAY (Abs and Cardio) 
  1. Intervals on stepper or treadmill 45 mins
  2. Crunches (4 sets of 20 reps,  Superset) 
  3. Leg Raises (4 sets of 20 reps, Superset) 
  4. Plank (1-2 minutes) 

FRIDAY (Legs) 
  1. Leg press wide (4 sets of 20 reps, Superset)
  2. Leg press narrow (4 sets of 20 reps)
  3. .Leg curl (4 sets of 20 reps, Superset)
  4. Leg extension (4 sets of 20 reps)
  5. Step ups (4 sets of 20 reps, Superset)
  6. Walking lunges (4 sets of 20 reps)

SATURDAY (Legs, Glutes and Cardio) 
  1. Rear delts (5 sets of 20 reps)
  2. Wide grip row (5 sets of 20 reps)
  3. Triceps dips (5 sets of 20 reps)
  4. Bicep curls (5 sets of 20 reps)

Sarah Allen Workout Routine One


Sarah Allen Workout Routine Two








    Quote :
    If you obey all the rules, you miss all the fun.

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