VITAL STATS Name: Catherine Hanson Farid E-mail: figuredubai@gmail.com Age: 44 Where: Dubai, UAE Height: 5'6" Weight: 128 Off 118 Competition Years Bodybuilding: 5 Favorite Bodypart: Abs Favorite Exercise: Most Shoulder Exercises Favorite Supplements: BSN Dessert Protein

How Did You Get Started?

I first picked up a dumbbell when I worked as and Aerobics Instructor at Gold's Gym in South Australia when I was in my early 20's. I loved the idea of competing back then but didn't have the discipline or belief in myself that I could do it. I trained as a Dancer since the age of 4 so exercise has always been a part of my life. As I was approaching 40 I decided it was now or never and trained hard to compete in my first figure competition at 40 in Las Vegas.

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Catherine Hanson Farid.

What Workout Plan Worked Best For You?

Sunday - Legs:

• Superset:

Leg Extension: 4 sets of 10 reps
Lunges: 4 sets of 10 reps


• Superset:

Wide Stance Squats: 4 sets of 10 reps
Abductor Machine: 4 sets of 10 reps


• Superset:

Leg Curl: 4 sets of 15 reps
Straight Leg Deadlift: 4 sets of 15 reps


• 5-10 Minutes Abs
• 20-30 Minutes Cardio

Monday - Shoulders:

• Dumbbell Press: 4 sets of 15 reps
• Superset:

Inverted Lateral Raise: 4 sets of 10 reps
Arnold Press: 4 sets of 6 reps


• Lateral Raises: 4 sets of 6 reps
• Upright Rows: 4 sets of 15 reps
• Rear Deltoid Raise: 4 sets of 20 reps
• 20-30 Minutes Of Cardio

Tuesday - Back:

• Wide Grip Pulldowns: 4 sets of 15 reps
• Superset:

Reverse Grip Pulldowns: 4 sets of 10 reps
Heavy One Arm Rows: 4 sets of 6 reps


• Superset:

Seated Row: 4 sets of 10 reps
Hyperextensions: 4 sets of 15 reps


• Deadlifts: 4 sets of 10 reps
• Dumbbell Rows: 4 sets of 15 reps
• 5-10 Minutes Of Abs
• 20-30 Minutes Of Cardio

Wednesday - Arms:

• Kickbacks: 4 sets of 15 reps
• Superset:

Overhead Dumbbell Extensions: 4 sets of 10 reps
Bench Dips: 4 sets of 10 reps


• Dumbbell Skull Crushers: 4 sets of 15 reps
• Preacher Curls: 4 sets of 15 reps
• Sissy Bar Curls: 6 sets of 6 reps
• Dumbbell Hammer Curls: 4 sets of 15 reps
• 20-30 Minutes Of Cardio

Thursday - Chest:

• Superset:

Incline Dumbbell Press: 3 sets of 15 reps
Lateral Push Ups On Step: 3 sets of 12 reps


• Incline Press: 3 sets of 10 reps
• Cable Crossovers: 4 sets of 10 reps
• Superset:

Pullovers: 4 sets of 15 reps
Push Ups: 4 sets of 6 reps


• Decline Flyes: 4 sets of 15 reps
• 5-10 Minutes Of Abs
• 20-30 Minutes Of Cardio

Friday:

Rest day!

Saturday:

Either 1 hour of cardio or I start my routine over again starting with Legs.

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Catherine Hanson Farid.

What Nutrition Plan Has Worked Best For You?

Meal 1:

• 4 Egg Whites Scrambled
• 1/4 Cup Of Oats
• 1 Tbs Blueberries

Meal 2:

• Protein Shake

Meal 3:

• Chicken Breast
• Mixed Salad
• 1 Tbs Of Flax Oil
• 1/2 Sweet Potato

Meal 4:

• Protein Pancake:
• 4 Egg Whites
• Scoop Of BSN Desert Protein

Meal 5:

• Grilled Salmon
• Steamed Broccoli
• Green Beans

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Catherine Hanson Farid.

What Supplements Have Given You The Greatest Gains?

I don't take a lot of supplements but always make sure I take a good Multivitamin, Omega 3, Anti-oxidants, Calcium, Vitamin C, Glutamine and for competition EAS HMB.

Why Do You Love Bodybuilding?

I love the physical rewards it brings and what it has taught me about the wonders of what our bodies are capable of. I look at women in their 40's who are not lifting weights and know I do not want to look like that. Bodybuilding is the only thing that is going to keep your body toned, shapely and sexy and I plan on maintaining that look for many years to come!

What Motivates You To Follow A Healthy Lifestyle?

I look around and see the world getting fatter and sicker and I don't want to be one of those people. I plan on living a long healthy active life and so I make choices to exercise daily and eat a clean healthy diet 90% of the time.

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Catherine Hanson Farid.

What Made You Want To Achieve Your Goals?

I don't want to have any regrets in life. I want to hit 70 or 80 and say that I have reached all of the goals I have set for myself. I want to prove to myself that anything is possible if you believe in yourself and of course work hard enough.

What Are Your Future Bodybuilding Plans?

I have so far competed with INBA and INBF in world competitions and would like to now compete with IFBB. My goal is to compete at the Arnold Classic in their amateur division. I would also like to get female bodybuilding competitions happening in Dubai. Currently there are no competitions for women in this region but I think it's just a matter of time.

What One Tip Would You Give Other Bodybuilders?

Don't give up on your dreams, keep training hard and eating well and the rest will come.

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Catherine Hanson Farid.

Who Are Your Favorite Bodybuilders?

• Cory Everson
• Rachel Mclish
• Jenny Lynn
• Monica Brant

What Features Do You Use On Bodybuilding.com?

The biggest help I got was getting diet tips for pre-competition when I first started competing. There were not many people here to give me advice. I find that Bodybuilding.com is a one stop shop for anything related to bodybuilding. I love looking up products and reading the various articles which I find very motivating.

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Catherine Hanson Farid.

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