• Name: Nancy Chen
• E-mail: nancychen176@yahoo.com
• Age: 24
• Where: Millbrae, CA
• Height: 5'2"
• Weight: 113 lbs
• Years Competing: 1
• Favorite Bodypart: Arms, Shoulders
• Strongest Bodypart: Arms
• Favorite Supplements: Animal Pak, Lipo 6, Lean Dessert

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Nancy Chen.

What Workout Plan Worked Best For You?

Day 1: Shoulders/Calves:

• Shoulder Press 3 x 12 superset with Arnold Press 3 x 12
• Standing Single Lateral Raises (superset with 2 weights) 3 x 10, 3 x 12
• Alternating Dumbbell Front Raises 3 x 12
• Rear Delt 4 x 12
• Seated Calf Raise 4 x 15
• Standing Calf Raise 4 x 15

Click Here For A Printable Log Of Day 1.

Day 2: Back:

• Pullups 3 x 15
• Lat Pulldown 3 x 12
• One Arm Dumbbell Row (superset with 2 weights) 3 x 10, 3 x 12
• Dumbbell Pullover 3 x 12
• Hyperextension 3 x 15

Click Here For A Printable Log Of Day 2.

Day 3: Chest:

• Incline DB Press 3 x 12 superset with DB Flys 3 x 12
• Flat DB Press 3 x 12 superset with Pushups 3 x 15
• Pec Deck Machine 3 x 12

Click Here For A Printable Log Of Day 3.

Day 4: Biceps/Triceps:

• Seated Alternating Dumbbell Curls 3 x 12 superset with Dumbbell Hammer Curls 3 x 12
• One Arm Dumbbell Preacher Curl 3 x 15
• Cable Reverse Curl 3 x 12
• Triceps Pressdown 3 x 12 superset with Dips 3 x 12
• Skullcrushers 3 x 12
• One Arm Overhead Dumbbell Extension (superset with 2 weights) 2 x 12
• Reverse Cable Pressdown 3 x 12

Click Here For A Printable Log Of Day 4.

Day 5: Legs:

• Sumo Squats 3 x 12 superset with Walking Lunges 3 x 15
• Step-ups 3 x 12
• Leg Extension 3 x 12 superset with Lying Leg Curl 3 x 12
• Deadlift 3 x 12 superset with Side Lunges 3 x 12
• Seated Leg Curl 3 x 12
• Bent Over Cable Back Kick 3 x 15

Click Here For A Printable Log Of Day 5.

Cardio:

2x a day, 6-7x a week

• AM: 40-60 minutes (Elliptical or Run)
• PM: 30 minutes (Stairmaster or Plyo)

Click Here For A Printable Log Of Cardio.

Abs: 3x a week

What Nutrition Plan Has Worked Best For You?

Meal 1:

• ½ C Oatmeal
• 1 Scoop Optimum Whey

Meal 2:

• 3 oz Chicken Breast
• Asparagus
• Shirataki Noodles

Meal 3:

• 3 oz Tuna
• Green Beans

Meal 4:

• 6 Egg Whites
• Asparagus

Meal 5:

• 4 oz Turkey Breast
• Grapefruit

Meal 6:

• 5 oz Chicken Breast
• 4 oz Yam
• Green Beans

Meal 7:

• Optimum Protein

Click To Enlarge.
Nancy Chen.

What Supplements Have Given You The Greatest Gains?

• Animal Pak Multivitamin
• Nutrex Lipo 6
• Optimum Whey Protein
• BSN CellMass
• Vitamin C
• Glutamine

Why Do You Love Fitness?

Fitness changes lives. Fitness offers me the opportunity to become a better self, to impact others and to enrich the community. Why else do I love it? Fitness introduced me to my best friend- my significant other, Edwin.

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Nancy Chen.

What Are Your Future Fitness Plans?

I plan to continue competing in Figure and sharing my experiences with others. I am grateful for what fitness has done for me thus far, and I look forward to seeing where it will take me.

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Nancy Chen.

What One Tip Would You Give Other Fitness Competitors?

A quote from Aristotle, "We are what we repeatedly do. Excellence, then, is not an act, but a habit." Consistency is key!

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Nancy Chen.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Pauline Nordin: her intensity and drive is amazing. I also appreciate that her website is informative and without all the fluff.

You Could Be Our Next Amateur Of The Week!

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Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

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Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

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