• Name: Sindia Quinones-Powers
• E-mail: SindiaQ@SindiaQ.com
• Age: 30
• Where: Cleveland, Ohio
• Height: 5' 2"
• Weight: 105 Lbs.
• Years Competing: 1
• Favorite Bodypart: Abs
• Strongest Bodypart: Back/Bi's
• Favorite Supplements: Whey Protein, Glutamine
• Measurements: 34-24-33

• Isolation work is the basis of my workout.
• 6 days a week.
• 3 days on, 1 day off.
• Rotating: Biceps/Triceps, Back, Chest/Shoulders, Legs.

Biceps/Triceps Day:
5 sets of Seated Dumbbell Curls
4 sets of Preach Curls
4 sets of Standing Straight bar curls
3 Supersets of drop weight rope extension
... and another Tricep exercise.

Chest/Shoulder Day:
5 sets of Arnold press
4 sets of dumbbell incline press
4 sets of flat dumbbell chest press
4 sets of Lateral shoulder raises
3 sets of Forward should raises

Back Day:
4 sets of Wide-grip pullups
4 sets of wide-grip pulldowns
3 sets of close-grip pulldowns
4 sets of barbell rows


Leg Day:
5 sets of One leg curl
3 sets of 2 leg curls
6 sets of leg extensions
5 sets of wide/close leg squats
4 sets of leg press
Walking lunges and calves

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What Nutrition Plan Has Worked Best For You?

• 100-120 grams of protein a day from chicken, fish, tuna etc.
• 20-40 grams of Carbs from oatmeal, yams, green veggies.

What Supplements Have Given You The Greatest Gains?

Protein!!! You have to feed your muscles. Key for me!

Why Do You Love Fitness?

I love looking and feeling good.

Click Image To Enlarge.

What Are Your Future Fitness Plans?

Compete and continue to improve. Hopefully win and I'd love to make the cover of some of the top Fitness magazines. I'd also like to promote fitness products and supplements.

What One Tip Would You Give Other Fitness Competitors?

Push yourself, take yourself pass what YOU believe are your limit's.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Toney Freeman, Jenny Lynn, Timea Majorova, Flex Wheeler, to name a few.

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.