How Did You Get Started?

I'm actually doing sport since my youngest age. Swimming, running at a very high level. After my studies I decided to change my training and got into fitness intensively. Then I realize I could change my body and keep it fit as long as possible. I started to give lessons myself and got into it more and more. This is an addiction!

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Frederique Bascou Idri.

What Workout Plan Worked Best For You?

Sample Workout

Day 1: Legs/Abs/Cardio

• Squats: 3-4 sets of 10 reps
• Leg Press: 3-4 sets of 1 minute
• Extensions: 3-4 sets of 10 reps
• Leg Curls: 3-4 sets of 10 reps
• Deadlifts: 3-4 sets of 10 reps
• Leg Lifts: 3-4 sets of 10 reps
• Calf Press: 3-4 sets of 10 reps
• Calf Raises: 3-4 sets of 15 reps
• Hanging Leg Raises: 3-4 sets of 10-15 reps
• V-Ups: 3-4 sets of 10-15 reps
• Decline Reverse Crunch: 3-4 sets of 50 reps
• Bicycle: 3-4 sets of 50 reps
• Scissors: 3-4 sets of 50 reps
• Treadmill: 45 minutes varying the incline from 3 - 12%

Day 2: Chest/Shoulders/Triceps/Cardio

• Incline Bench Press: 3-4 sets of 10 reps
• Incline Bench Flyes: 3-4 sets of 10 reps
• Pullovers: 3-4 sets of 10 reps
• Lateral Raises: 3-4 sets of 10 reps
• Front Raises: 3-4 sets of 10 reps
• One Arm Military Press: 3-4 sets of 10 reps
• Kickbacks: 3-4 sets of 10 reps
• Overhead Dumbbell Triceps: 3-4 sets of 10 reps
• Cable Rope: 3-4 sets of 10 reps
• Stair Machine: 45 minutes changing up the program and intensity every time

Day 3: Glutes/Abs

• Lunges: 3-4 sets of 10 reps
• Squats: 3-4 sets of 10 reps
• Side Lunges: 3-4 sets of 10 reps
• Plie Squats: 3-4 sets of 10 reps
• Kickbacks: 3-4 sets of 10 reps
• Crunches: 3-4 sets of 20 reps
• Weighted Cable Crunches: 3-4 sets of 10 reps
• Ball Crunches: 3-4 sets of 20 reps

Day 4: Back/Biceps/Abs/Cardio

• Lat Pulldowns: 3-4 sets of 10 reps
• Bent Over Rows: 3-4 sets of 10 reps
• Reverse Flyes: 3-4 sets of 10 reps
• Low Back Extension: 3-4 sets of 10 reps
• Preacher Curls: 3-4 sets of 10
• Ball Crunches: 3-4 sets of 20 reps
• Bicycles: 3-4 sets of 15 reps
• Stair Machine/Treadmill Combo: 60 minutes

Day 5: Rest

What Nutrition Plan Has Worked Best For You?

Morning:

• Oats
• Soy Milk
• Protein Shake

After Training:

• Protein Shake

Morning Snack:

• Fruit (Apple, grapes, etc...)

Lunch:

• Tuna Salad Or Chicken Cooked In A Wok
• 1 Slice Of Brown Bread
• 1 Piece Of Fruit (No banana or kiwi. These kind of fruits are only mornings.)

Snack:

• Protein Shake Or Almonds
• Fruit Or Fat Free Yogurt

Dinner:

• Fish
• Vegetables
• Turkey
• Soy Dessert

If I'm doing a second training in the evening, I add a protein shake.

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Frederique Bascou Idri.

What Supplements Have Given You The Greatest Gains?

100% Whey Protein. I don't take anything else. I watch what I eat and burn a lot more than I eat. I'm proud to have the body I get 100% naturally!

Why do you love Bodybuilding?

I love training hard and see my muscles in action. I love being able to modify parts of my body. It gives me the feeling I have a total control on it.

What Motivates You To Follow A Healthy Lifestyle?

I always had a healthy lifestyle since I'm young. Sports and very active life. As I'm getting older, this is even more important now. I want to stay fit and strong.

What Made You Want To Achieve Your Goals?

The most important thing is my motivation. And I was always thinking I would be in a better shape at my age than in my 20's. And I love competing in everything and especially in running and triathlon. Bodybuilding is not only for me getting a muscular body but getting more strength to be able to run faster.

What Are Your Future Bodybuilding Plans?

I would like to participate to two or three fitness contest in Natural Category. I would love doing modeling for fitness clothes and sport clothes in general.

What One Tip Would You Give Other Bodybuilders?

Keep working hard and try to harmonize your body. You can see so many people having nice arms and nothing else! Legs and butt are very important even for men!

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Frederique Bascou Idri.

Who Are Your Favorite Bodybuilders?

Monica Brant.

What Features Do You Use On Bodybuilding.com?

I'm always reading other girls's programs and try to mix part of them with my own program. Very interesting website with nice advice and good stories. Keep going!

More Bodybuilder Profiles:

:: Current Over 40 Bodybuilder Of The Week.
:: Other Previous Over 40 Bodybuilders Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.

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