Sara Holcombe

How Did You Get Started?

I met this girl at the gym who had previously competed in figure competitions. After she showed me pictures from her past competitions, I knew right then I wanted to compete. She agreed to train me and get me started in the right direction. The rest is history!

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Sara Holcombe.

What Workout Plan Worked Best For You?

Day 1: Legs

• Squats On Smith Machine: 3 sets of 12 reps
• Leg Press: 3 sets of 12 reps
• Romanian Deadlift: 3 sets of 12 reps
• Prone Leg Curls: 3 sets of 12 reps
• Leg Extensions: 3 sets of 12 reps
• Standing Calf Raise: 3 sets of 12 reps
• Leg Lifts: 3 sets of 20 reps
• Cable Crunches: 3 sets of 20 reps
• Side Bends: 10 sets of 3 reps
• Hanging Leg Raises: 3 sets of 10-12 reps

Day 2: Back

• Deadlifts: 3 sets of 12 reps
• Bent Over Barbell Rows: 3 sets of 12 reps
• Lat Pulldowns: 3 sets of 12 reps
• Seated Rows: 3 sets of 12 reps
• Straight Arm Pulldowns: 3 sets of 12 reps
• Cardio: 30 Minutes - 1 1/2 Hours

Day 3: Chest

• Bench Press: 3 sets of 12 reps
• Decline Dumbbell Bench Press: 3 sets of 12 reps
• Incline Dumbbell Bench Press: 3 sets of 12 reps
• Cable Crossover: 3 sets of 12 reps
• Leg Lifts: 3 sets of 20 reps
• Cable Crunches: 3 sets of 20 reps
• Side Bends: 10 sets of 3 reps
• Hanging Leg Raises: 3 sets of 10-12 reps

Day 4: Biceps/Triceps

• Barbell Curl: 3 sets of 12 reps
• Incline Dumbbell Curl: 3 sets of 12 reps
• Hammer Curls: 3 sets of 12 reps
• High Cable Curls: 3 sets of 12 reps
• Cable Pushdown: 3 sets of 12 reps
• Dips: 3 sets of 12 reps
• Skull Crusher: 3 sets of 12 reps
• Cardio: 30 Minutes - 1 1/2 Hours

Day 5: Shoulders

• Overhead Dumbbell Press: 3 sets of 12 reps
• Front Raises: 3 sets of 12 reps
• Lateral Dumbbell Raises: 3 sets of 12 reps
• Bent Over Lateral Raises: 3 sets of 12 reps
• Leg Lifts: 3 sets of 20 reps
• Cable Crunches: 3 sets of 20 reps
• Side Bends: 10 sets of 3 reps
• Hanging Leg Raises: 3 sets of 10-12 reps

Day 6: Utility Day

I work on places that need extra attention and cardio.

Day 7: Off

My cardio started out as 30 min a day walking on the treadmill on a incline of 10 at 3mph, not holding on. As the competition got closer, I would increase my cardio time. It increased to 45 min a day with walking on the treadmill for 30 min and then doing the elliptical at level 6 for fifteen min. At two or three weeks before the show, I increased my cardio to an hour and a half a day. But I would break it up. 45 min after lifting and 45 min later in the day. Still the same type of cardio - walking on a incline for 30 min, elliptical for 10 min and jump rope for 5 min to add some variety. When I would jump rope, I would do it in intervals. For example, I would jump rope for 30 sec and rest for 30 sec until I got to 5 min.

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Sara Holcombe.

What Nutrition Plan Has Worked Best For You?

Breakfast:

• 1 Whole Egg
• 4 Egg Whites
• 1/2 Cup Of Oatmeal

Snack:

• 1 Serving Protein Shake
• 10 Almonds

Lunch:

• 4-6oz Of Chicken Breast
• Broccoli
• 1/4 Cup Of Quinoa

Snack:

• 1 Serving Protein Shake
• 10 Almonds

Dinner:

• 4-6oz Of Tilapia
• Broccoli
• 2-4oz Of Sweet Potato

All with a gallon of water!

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Sara Holcombe.

What Supplements Have Given You The Greatest Gains?

NytroWhey Ultra and BCAAs.

Why Do You Love Fitness?

I love fitness because it makes me feel amazing! I love being strong and fit.

What Motivates You To Follow A Healthy Lifestyle?

When I was a little girl, I was actually chubby! My mom was always exercising and eating healthy. She went to Jazzercise every afternoon and I would go with her because I wanted to be fit like her. Eventually, as I got older, the chubbiness finally started to go away and I joined a gym! I loved it! I got into lifting weights and my body really started to change. I was hooked from then on.

What Made You Want To Achieve Your Goals?

I've worked out for many years to be fit and healthy. I wanted to further my fitness goals and transform my body like never before. By pushing myself to new levels of lifting and changing my diet, gave me the body I achieved!

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Sara Holcombe.

What Are Your Future Bodybuilding Plans?

To stay lean and strong.

What One Tip Would You Give Other Fitness Competitors?

When it gets hard, just think about your competitors working just as hard.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Jessica Paxson-Putnam.

What Features Do You Use On Bodybuilding.com?

I've read many articles under "training" and have modified my training/cardio routine. I've bought tanning products for my competition show, posing videos, and I also have a BodySpace account.

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Sara Holcombe.

More Profiles:

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

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