• Squats: 4 sets of 10 slow reps
• Half Squats: 4 sets of 10 reps
• Leg Extensions: 2 sets of 40 reps, 1 set of 20 reps, 1 drop set of 20 reps
• Standing Calf Raise: 4 static hold sets of 8 reps
• Seated Calf Raise: 2 sets of 25 reps

• HIIT: 30 minutes

• Barbell Press: 4 sets of 10 slow reps
• Arnold Press: 4 sets of 10 reps
• Lat Raises: 3 sets of 12 reps
• Decline Crunches: 3 sets of 15 reps
• Butterfly Crunches: 3 sets of 15 reps

• Deadlifts: 4 sets of 10 slow reps
• Chins: 2 sets of 10 reps
• Pulldowns: 2 drop sets of 10 reps
• Bent Over Barbell Row: 4 sets of 10 reps
• Straight Bar Curl: 4 sets of 10 reps
• Preacher Curl: 4 sets of 10 reps
• Alternate Dumbbell Curl: 4 sets of 10 reps
• Lying Pelvic Lift: 3 sets of 15 reps
• Elbow To Knee: 3 sets of 15 reps

• HIIT: 30 minutes

• Dumbbell Straight Leg Deadlifts: 4 sets of 10 reps
• Reverse Lunges: 4 sets of 10 reps
• Walking Lunges: 4 sets of 10 reps
• Seated Calf: 2 sets of 25 reps
• Standing Calf: 4 add sets of 8 reps

• Incline Barbell Press: 4 sets of 10 reps
• Superset:
  Flat Barbell Press: 3 sets of 10 reps
  Flat Dumbbell Flyes: 3 sets of 12 reps



• Dips: 4 sets of 12 reps
• Incline Skull Crushers: 4 sets of 10 reps
• Pushdowns: 2 sets of 12 reps, 1 drop set of 12 reps
• Cable Crunches: 3 sets of 15 reps
• Reverse Crunches: 3 sets of 15 reps

Click To Enlarge.
Tammi Bingham

• 6 egg whites, 1 yolk
• 1/3 cup 2% cheese
• Diced peppers and onions
• 10 almonds

• 3.5 oz chicken breast
• 1/2 cup broccoli
• 1/2 cup cauliflower
• 8 almonds

• 3.5 oz turkey breast
• 1/2 cup cauliflower
• 1/2 cup asparagus
• 10 almonds

• 3.5 oz chicken breast
• 5 oz sweet potato

• 3.5 oz turkey breast
• 4 oz baked potato

• 1 scoop blended source protein

Click To Enlarge.
Tammi Bingham

• BSN Nitrix: 3 tabs
• BSN EpozineO2 NT: 3 tabs
• BSN Endoburn NT: 3 tabs
• MuscleTech Creakic: 1 serving
• BodyTech Glutamine: 5g
• USPlabs Jack3d: 2 scoops

• BSN CellMass: 1 scoop with 10 oz water

• Fish Oil: 2400mg
• Flax seed oil: 2000mg
• Guggul: 720 mg
• L-Arginine and L-Ornithine: 500mg/250mg
• Citrimax w/ Polychromate: 200mg
• Vitamin B-12: 15 mcg
• Vitamin C: 1000mg
• Melaleuca Anti-Oxidant: 1 tab
• Calcium: 750mg
• Multi-vitamin: 3 tabs
• GLA: 300mg
• Nature's Way DIM-Plus: 100 mg
• BodyTech HMB: 1000 mg
• CoQ10: 100 mg
• Potassium: 100 mg

• Tonalin CLA: 1000mg
• Optimum Nutrition BCAA: 2 tabs

• Citrimax w/ Polychromate: 2 tabs
• Optimum Nutrition BCAA: 2 tabs
• Iron: 28 mg

• Twinlab Amino Fuel Liquid: 3 tbsp
• BSN No-Xplode: 1-2 scoops with 8 oz water

• BSN Lean Dessert: 1 scoop with 10 oz of water
• Barlean's Greens: 1 scoop

• BodyTech Glutamine: 5g

What Motivates You To Follow A Healthy Lifestyle?

Since I started this journey I have felt better now at age 42 than I ever did in my twenties. I have become a role model in my small town and have been able to encourage other men and women to make a change and get fit.

What Made You Want To Achieve Your Goals?

At first, I just wanted to feel and look better. I was tired of hiding in oversized sweats and avoiding cameras at family events. Then I began competing and I was hooked. Now I strive to become even better at each subsequent competition and hope to earn a pro card someday.

What Features Do You Use On Bodybuilding.com?

I love all the articles. When I am looking for an exercise for a specific body part, I look it up on Bodybuilding.com. I have tweaked some of my training after viewing different work outs and trainers point of views. I love the BodyGroups. It feels like having a ton of close friends, with the same hard work ethic and goals towards achieving maximum fitness.