How Did You Get Started?

A friend sent me an article from figureathlete.com. When I went onto the website I was amazed at how beautiful these girls were with such amazing physiques! I wanted to look like that! I contacted the editor-in-chief at the time, Olesya Novik, and hired her as my personal trainer. Olesya is the one who encouraged me to compete. I thought, why not? I did, and I loved it!

Click To Enlarge.
Sonya Arellano.

What Workout Plan Worked Best For You?

Split workouts work best for me when bulking, but I switch to full-body workouts when prepping for a competition and leaning out. I am fortunate to have a very high metabolism and don't have to do much cardio to lean out. I am currently doing Giant Sets which are great for fat burning!

Sample workout for contest prep:

TERMS YOU'LL NEED TO KNOW

Giant Sets - Four or more exercises are performed consecutively without any rest. [ Learn More About Reading Workout Logs ]

Day 1 - Full Body:

• Giant Set:

Deadlifts: 4 sets of 15 reps
Military Shoulder Press: 4 sets of 12 reps
Barbell Step Ups: 4 sets of 10 reps per leg
Dumbbell Overhead Tricep Extension: 4 sets of 12 reps


• Giant Set:

One-Legged Squat: 5 sets of 10 reps
Chin-Ups: 5 sets of 6-8 reps
Pullovers: 5 sets of 12 reps
Push-Ups: 5 sets of 5 reps


• Cardio: 15 minutes on step mill

Day 2:

• Cardio: 30 minutes Steady State on treadmill

Day 3 - Full Body:

• Giant Set:

Leg Press: 6 sets of 8 reps
Barbell Bench Press: 6 sets of 6 reps
Deadlifts: 6 sets of 6 reps
Dumbbell Front Raise: 6 sets of 6 reps


• Giant Set:

Hanging Leg Raise: 6 sets of 8 reps per leg
Dumbbell Row: 6 sets of 6 reps
Chest Flyes: 6 sets of 8 reps
Russian Twist: 6 sets of 8 reps


• Cardio: 15 minutes on step mill

Day 4 - Off:

Day 5:

• Giant Set:

Pullups: 4 sets of 10 reps
Dumbbell Flyes: 4 sets of 12 reps
Standing One-Arm Dumbbell Press: 4 sets of 12 reps
Butt Lift: 4 sets of 15 reps


• Giant Set:

Plie Squats: 3 sets of 20 reps
Bench Dips: 3 sets of 12 reps
Leg Raises: 3 sets of 15 reps
Jump Squats: 3 sets of 20 reps


• Cardio: 15 minutes fast walk incline on treadmill

Day 6:

• Cardio: Tabata on stationary bike

Day 7 - Off:

Click To Enlarge.
Sonya Arellano.

What Nutrition Plan Has Worked Best For You?

I eat every 2.5-3 hours. I carb cycle, which I get great results from.

Meal 1:

• 5 Egg Whites
• 1/2 Cup Oatmeal
• 60 Blueberries

Meal 2:

• 25g Protein Shake
• Grapefruit

Meal 3:

• 6oz Chicken
• 4oz Yams

Pre-Workout:

• 1 Apple

Post-Workout:

• 2:1:1 Recovery

Meal 4:

• 6oz Salmon
• 1 Cup Green Veggies
• Fish Oil

Meal 5:

• 6oz Turkey
• 20 Almonds

Click To Enlarge.
Sonya Arellano.

What Supplements Have Given You The Greatest Gains?

BCAAs, Beta-Alanine, Kre-Alkalyn and of course my post-workouts supplement is crucial.

Why do you love Bodybuilding?

There isn't a better feeling than a kick ass workout! I love pushing myself to the next level and am excited when I hit a new personal record. It makes me feel empowered.

What Motivates You To Follow A Healthy Lifestyle?

Mostly wanting to improve my overall health, however I also like seeing the transformation in my physique. There's always room for improvement so I keep striving to be the best that I can be!

What Made You Want To Achieve Your Goals?

Turning 40 and being determined to achieve the best body that I possibly could…along with the support and encouragement of my amazing, wonderful trainer!

What Are Your Future Bodybuilding Plans?

For the near future I have a competition on June 12th and plan on doing another one in the fall.

What One Tip Would You Give Other Bodybuilders?

There will be days that you get discouraged and want to throw in the towel, but never give up! Those are fleeting moments and they will pass. When you step onto that stage and see your final results you will know that it was all worth it!

Click To Enlarge.
Sonya Arellano.

Who Are Your Favorite Bodybuilders?

Olesya Novik, Erin Stern, Pauline Nordin.

What Features Do You Use On Bodybuilding.com?

All of them! Love the SuperSite...great articles, awesome competition coverage, videos. I use BodySpace to keep in touch with my friends and post my blog, and you can't beat the prices at the Store!

More Bodybuilder Profiles:

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

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