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How Did You Get Started?
I always was involved in dance growing up and always enjoyed being active. Two years ago I started training with a power lifter then a bodybuilder. I loved the results that I received from working out and sought out the help of Joe Klemczewski, PHD who has coached and peaked many of the top natural bodybuilders and figure competitors. I have been lifting hard and heavy for the last two years. Needless to say, I am hooked.
 Click To Enlarge.
Kristin Werner.
What Workout Plan Worked Best For You?
Right now I am following an NLP program so I alternate between strength/volume workouts.
| TERMS YOU'LL NEED TO KNOW |
Trisets - Three exercises are performed consecutively without any rest.
Superset - Two exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics.
Pyramids - Increasing the weight with each new set while decreasing the number of reps. The weight is then reduced and the reps increased.
Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
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Day 1 - Legs/Calves
Day 2 Chest/Triceps
Day 3- Off/Cardio
Day 4- Back/Abs
- Deadlifts: Pyramid, 8 Sets Of 15, 12, 10, 8, 6, 8, 15, 30 Reps
- Superset:
Prone Incline Row: 3 Sets Of 20, 15, Then 12 Reps
Narrow Grip Lat Pulldown: 3 Drop Sets Of 4-6 Reps
- Superset:
Flat Bench Reverse Crunch: 3 Sets Of 25, 30, Then 35 Reps
Fit Ball Crunches: 3 Sets Of 20 Reps
 Click Here For A Printable Log Of Kristin Werner's Day 4 Workout.
Day 5- Delts/Biceps
- Barbell Push Press: 4 Sets Of 12, 10, 8, Then 6 Reps
- Incline Lateral Dumbbell Raise: 3 Sets Of 12, 10, Then 8 Reps
- Superset:
Cable Rear Cross-Over: Pyramid, 4 Sets Of 20, 10, 5, 10 Reps
Incline Dumbbell Curl: 3 Sets Of 8 Reps Heavy, Drop 50% For 8 Reps, Heavy For 8 Reps
- Hammer Preacher Curl: 3 Sets Of 12, 10, Then 8 Reps
Click Here For A Printable Log Of Kristin Werner's Day 5 Workout.
Day 6- Off/Cardio
Day 7- Off
Click To Enlarge.
Kristin Werner.
What Nutrition Plan Has Worked Best For You?
My Diet Is Very Boring Pre-Contest. It Makes It Easier For Weekly Food Prep!
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal 7
Click To Enlarge.
Kristin Werner.
What Supplements Have Given You The Greatest Gains? Why Do You Love Fitness?
I love the euphoric high that it gives me. Not only do you see wonderful results in the mirror, you feel empowered. If I make a great gain in the gym, that success pushes me harder during my next workout. Fitness has also helped my everyday thought process. If I can be dedicated the way I am in the gym and watching my diet pre-contest, than I can do anything! I also love it when the guys in the gym jaws drop when they see how much I can lift.
What Are Your Future Fitness Plans?
I want to step on stage at the next show in my hometown and pick up my pro card. I would love to write for a fitness magazine or website and do some fitness modeling. Most of all, I want to be a motivator to others.
Click To Enlarge.
Kristin Werner.
What One Tip Would You Give Other Fitness Competitors?
Find a great group of people to surround yourself with. I have a great support group though training partners and the friends I have made through Team Klemczewski. Also, stay away from peanut butter precontest, it's like crack (but you already know that don't you).
Who Are Your Favorite Fitness Competitors/Bodybuilders?
Mary Lado and Monica Brant.
BodySpace
http://bodyspace.bodybuilding.com/kswerner/
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