With over 1 million followers on her Instagram account, Amy Lee Summers is a model, social media influencer and fitness athlete, who is currently preparing to compete in the WBFF Las Vegas in the bikini diva amateur class. As she prepares to create her most well-sculpted body, we take you to sneak into her workout and diet plan.
7 Day Workout Plan
Monday (Legs & Glutes)
- Hamstring leg curl seated – Hamstrings (30 reps, 30 reps, 20 reps, 20 reps & 15 reps. Increase weight each set till heavy.)
- Seated leg extension – Quads (30 reps, 30 reps, 20 reps, 20 reps & 15 reps. Increase weight each set till heavy.)
- Sumo squats with Dumbbell (20 reps – 5 sets. Increased weight each set)
- Squat with Olympic bar (20 reps to warm up low weight or just the bar, 30 reps, 20 reps, 15 reps, 10 reps & 8-10 at heaviest)
- 1 leg hip thrust (10 reps each leg)
- Olympic bar hip thrusts (15 reps – 5 sets)
- Bosu side steps 30 seconds on 15 seconds rest. (3 sets)
- 30 mins Cardio (Interval training – Running Or Stepper machine)
Tuesday (Shoulders)
- Seated dumbbell shoulder press (15 Reps – 5 sets. Increased weight each set to heavy)
- Seated side raises – sitting on the edge of the seat (15 Reps – 5 sets. Slight increase of weight)
- Face Pull (15 reps – 5 sets, Increased weight each set)
- Upright row using a barbell (15 Reps – 5 Sets, Increased weight each set, Alternate)
- Barbell front deltoid raise – vertical (15 Reps – 5 sets, Increased weight each set)
- 30 mins Cardio (Interval training – Running Or Stepper machine)
Wednesday – Day off
Thursday (Back)
- Seated rowing machine to warm up (5 mins)
- Lat pull down (15 Reps – 5 sets, Increased weight each set, Alternate)
- Standing cable row (15 reps – 5 sets, Increased weight each set)
- Standing cable pullover (15 reps – 5 sets, Increased weight each set)
- Seated 1 arm row (15 reps – 5 sets, Increased weight each set)
- Dumbbell bent over row – 1 Arm (12 Reps – 5 sets, Increased weight each set)
- 30 mins Cardio (Interval training – Running Or Stepper machine)
Friday (Legs & Glutes)
- Smith machine
- Back leg lunges (10 reps each leg – 5 sets. Increased weight each set)
- Smith machine
- Feet forward squat (15 reps – 5 sets. Increased weight each set)
- Back extensions (20 reps – 5 sets )
- Laying Hamstring curl (20 Reps – 5 sets, Increased weight each set)
- Then drop set
- Stiff leg dumbbell deadlift (15 Reps – 5 sets)
- Jumping squats with dumbbells – light weight (15 seconds on 15 seconds rest, 2 minutes all up)
Saturday
- 30 mins Cardio (Interval training – Running Or Stepper machine)
Sunday
- Grit cardio at les Mills
- Plyometrics & anaerobic exercises (30 mins)
On Her Plate
Breakfast
- 1 scoop protein powder
- 1/2 cup oats
- 1/2 cup frozen blueberries
Snack 1
- 2 whole eggs
Lunch
- 150g chicken breast or tenderloins
- 100g veggies/salad
- 100g kumara
Snack 2
- 10 Almonds
Dinner
- 150g white fish
- 100g veggies/salad
- 100g pumpkin
Snack 3
- Weight Watchers jelly + 1 scoop of protein powder
Avoid these:
Peas, corn, cooked carrot, milk coffee, juice and soft drinks.
Add these:
Tea, black coffee, diet or zero soft drinks, salt, pepper, spices, unsweetened almond milk, unsweetened coconut milk.
Supplements
- BCAA’s around training – capsules before and after or powder drink during training
- 10g Glutamine after training sessions
- Giant sports I-carnatine before training
