I come from a cheerleading background and loved performing so this was right up my alley. Also having an older sister who competes as a Pro with the IFBB didn't hurt either. She was able to "show me the ropes" and help prepare for my first few shows.

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Safiya Johnson.

• Monday - Hams, Glutes
• Tuesday - Backs, Traps, Triceps
• Wednesday - Chest, Delts
• Thursday - OFF
• Friday - Quads, Calves
• Saturday - Delts, Rear Delts, Biceps
• Sunday - OFF

Monday:

• Smith machine plie squats- 35s 4 x 12-15
• Leg Press (Pushing off heels) 4 x 12
• Stiff Legged Deadlifts- 40s 4 x 12
• Leg Curls 4 x 10-12
• Glute Kickbacks 4 x 15

Click Here For A Printable Log Of Monday.

Tuesday:

Back:

Rest 60-90 sec first
Do a warm up set first

• Close grip Lat pulldowns 4 x 12
• Seated Cable rows 4 x 10-12
• Bent over Single dumbbell rows- 25lb 4 x 10-12 each
• DB Shrugs 4 x 15
• Hyperextensions, Bodyweight 4x 20

Triceps:

• Straight bar pushdowns 3 x 10-12
• DB kickbacks- 12-15lb 3 x 12
• Barbell skull crushers- 30lb 3 x 12

Click Here For A Printable Log Of Tuesday.

Wednesday:

Chest

Rest 60-90 sec
Do a warm up set first of 20 reps with 20s (DB chest press)
Then 4 sets of each exercise (Flex pecs throughout movement, pause at the bottom of the press)

• Flat bench press- 30s 4 x 10
• Incline DB press- 25s 4 x 10-12
• Pec Dec machine- 4 x 10-12
• Push ups (full range) 3 sets of max reps (Document your reps)

Shoulders

Rest 60-90 sec
Do a warm up set first of 15 reps with 15s (Military press)

• DB Military Press- 20- 25s 4 x 10-12 (Slow, pause at bottom, don't lock out arms)
• Lateral raise pyramid- 20s, 15s, 10s, 5s 4 x 8 (Go all the way down to the 5s NO going back up. Bend arms with heavy weight, then straighten arms as the weight drops)

Click Here For A Printable Log Of Wednesday.

Friday:

Rest 60-90 sec
Do a warm up set first of 20-25 reps

• Smith machine squats (Push off toes) 4 x 12
• Hack Squats (Push off toes) 4 x 12
• Walking lunges- 30s 4 x 15-20 lunges
• Leg extensions- 4 x 12

Click Here For A Printable Log Of Friday.

Saturday:

Shoulders

Rest 60-90 sec
Do a warm up set first of 15 reps with 15s (Military press)

• DB Military Press- 20- 25s 4 x 10-12 (Slow, pause at bottom, don't lock out arms)
• Lateral raise pyramid- 20s, 15s, 10s, 5s 4 x 8 (Go all the way down to the 5s NO going back up. Bend arms with heavy weight, then straighten arms as the weight drops)
• Reverse pec flies- 4 x 10-12
• Bent over DB rows- 20s 4 x 10-12

Biceps

Rest 60-90 sec first
Do a warm up set first with 15s (hammer curls) Focus on the squeeze at top of movement

• DB hammer curls - 20 - 25s 3 x 10-12
• Rope curls 3 x 10-12
• DB curls (palms up) - 15s 3 x 10-12

Click Here For A Printable Log Of Saturday.

• Meal 1: Protein Shake and Oatmeal
• Meal 2: Fish, veggies, and brown rice
• Meal 3: Protein Shake
• Meal 4: Fish or beef, veggies, and Ezekiel bread
• Meal 5: Fish or beef, and veggies

I would love to use this platform as an avenue for other opportunities both in the fitness industry and mainstream arena. I hope to gain some exposure through some of my favorite fitness magazines and be a positive influence to my fellow peers.