Viko Newman

How Did You Get Started?

In 1983 after I graduated High School in Tucson, AZ, I moved to Japan to live with my father (who is Japanese). I met my husband Mark there who was in the US Air Force. He taught me to work out. The gym on base was all guys and I was the only girl in there, so of course I learned how to lift heavy and eat heavy! Ha! I was soon squatting 200 and benching 145. After gaining weight (not all muscle) I decided that I did not like that look and soon adjusted everything to look like a "fitness" chick!

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Viko Newman.

What Workout Plan Worked Best For You?

I lift weights 4 days a week. Each day will include something for legs or booty!

TERMS YOU'LL NEED TO KNOW

Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional rep.

1. Back

• Wide-Grip Lat Pulldown - 3 sets of 8-12 reps
• Close-Grip Lat Pulldown - 3 sets of 8-12 reps
• Lunges - 3 sets of 8-12 reps
• Standing Calf Raises - 3 sets of 8-12 reps

Click Here For A Printable Log Of Viko Newman's Back Workout.

2. Chest

• Incline Dumbbell Press - 3 sets of 8-12 reps
• Flyes - 3 sets of 8-12 reps
• Pushups To Failure
• Leg Extensions - 3 sets of 15-20 reps
• Hamstring Curls - 3 sets of 12-15 reps

Click Here For A Printable Log Of Viko Newman's Chest Workout.

3. Arms

• Alternating Cable Curls - 4 sets of 20 reps
• Lunges - 4 sets of 15-20 reps
• Jump Squats - 4 sets of 15-20 reps
• Cable Kickback - 4 sets of 15-20 reps

Click Here For A Printable Log Of Viko Newman's Arms Workout.

4. Shoulders

• Dumbbell Press - 4 sets 8-12 reps
• Dumbbell Side Raise - 4 sets 8-12 reps
• Barbell Front Raise - 4 sets 8-12 reps
• Dumbbell Rear Delts - 4 sets 8-12 reps
• Dumbbell Squats or Smith Machine Squats - 4 sets of 15-20 reps

Click Here For A Printable Log Of Viko Newman's Shoulder Workout.

Cardio 20-30 minutes of step mill 4 days and dance 1 day. Stretch 7 days a week and Abs 5 days a week (not more than a total of 100 reps a day) all different ways.

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Viko Newman.

What Nutrition Plan Has Worked Best For You?

Breakfast:

• Oatmeal
• Vanilla Whey Protein
• Almonds

Snack:

• Marathon Nutrition Protein Bar

Lunch:

• Chicken Burrito

Snack:

• EAS Protein Shake - Chocolate

Dinner:

• Lots of vegies stir fried
• Olive Oil
• Turkey or Fish

Snack:

• Low fat popcorn

I vary my oatmeal with sweet potato every other week. I also eat 1 apple or orange at work.

What Supplements Have Given You The Greatest Gains?

L-Glutamine, HMB, Fat Burners, Multivitamin & Mineral, Calcium and Vitamin D, Chondroitin,

Why Do You Love Fitness?

I love to lift weights and I love to dance! Combining the 2 together seemed very natural for me! I love the logo for "Iron Angel Clothing" strength and beauty! I feel that best represents how I feel about this wonderful sport!

What Are Your Future Bodybuilding Plans?

I am preparing for "Emerald Cup" fitness in April and then NY Nationals in September! I am very excited!

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Viko Newman.

What One Tip Would You Give Other Fitness Competitors?

Do not give up on fitness! It is a wonderful and fulfilling sport and being a part of fitness definitely shows off the athlete in all of us because it showcases strength, beauty, power, and flexibility! Smile and practice walking in your high heels! Have fun and learn from other competitors!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Tanji Johnson of course! I am on her "Save Fitness" team! She has a beautiful personality and she is a true positive-spirited person who cares! Michele Mayberry and Karen Patten, I have had the pleasure of placing 2nd to Karen and Michelle at the Emerald Cup 2006 and 2007 respectively, who are now IFBB Pros and they are GREAT!

You Could Be Our Next Amateur Of The Week!

Male Amateurs. No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!

Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

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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