Alanna Twiss
Age: 22
Where: Sycamore, IL
Height: 5'4"
Favorite Bodypart: Back
Strongest Bodypart: Back

Where it all started..

My Dad inspired me to lift weights while in high school to improve my sprinting times in track. Not only did my times improve dramatically, but also I found that I really liked challenging myself in the gym. When I went to college I started working at a local fitness center and met friends that competed and decided I wanted to try it.

I competed in my first competition right after I turned 20 and placed 2nd in my class. A couple of months later I found out I was pregnant with my son Cohen and took off the next year. When Cohen turned one I competed again, this time winning my USBF pro card! He is 20 months old now and I am preparing for my 3rd competition of the year on Nov 22nd.

                


What Workout Plan Worked Best For You?

I do each body part twice per week, one day heavy weight, low reps and the other lower weight, high reps and high intensity. In competition season I do high intensity cardio sessions in addition to my weight training.

Every day I warm up using a series of band exercises.

Day 1 - Heavy Upper Body:

Back
Barbell row 6-8 reps 3 sets
Wide grip pull-up 8-12 reps 3 sets
Barbell pullover 10-12 reps 3 sets

Chest
Dumbbell chest press 6-8 reps 3 sets
Decline dumbbell chest fly 8-10 reps 3 sets
Cable fly (shoulder height palms rotating up) 10-12 reps superset with narrow width push-up (feet up on bench holding for 2 counts at bottom) 3 sets

Triceps
Reverse grip cable pull-down (wide grip) 8-10 reps 3 sets
Overhead cable triceps extension 8-10 reps 3 sets
Barbell skullcrusher 10-12 reps 3 sets

Biceps
Wide-grip cable curls 8-10 reps 3 sets
Preacher curl 8-10 reps 3 sets
Hammer curl 8-10 reps 3 sets

Shoulders
Arnold press 15 reps 2 sets (to warm them up nice)
Seated overhead shoulder press 8-10 reps
One-arm lateral raises 8-10 reps 3 sets
Shoulder rotations until they burn out


Day 2 - Heavy Lower Body:

I do 10 minutes on the step mill before I start my leg day to warm up my muscles.

Squats
I warm-up with the bar doing 2 pulses at the bottom 12 reps 2 sets
95 lbs 6 reps 1 set
135lbs 4 reps 1 set
max out 3-5 reps 3 sets

Leg press
1 plate 12 reps 1 set
2 plates 10 reps 1 set
3 plates 8 reps 3 sets

Leg extension
Warm-up 50% of max 10 reps 1 set (hold 2 counts at top)
8-10 reps 3 sets

Deadlift
Warm-up with bar 8 reps 2 sets
8-10 reps 3-4 sets

Seated hamstring curl machine
8-10 reps 3 sets

Single-leg hamstring curl
15-20 reps 3 sets


Day 3 - Heavy Repetitions Back and Chest:

Back
Barbell row 20 reps 3 sets
Weight assisted wide grip pull-up 15-18 reps 3 sets
Bent over dumbbell rows 12-15 reps 3 sets
Pull-ups 20-25 reps superset with chins 12 reps 3 sets

Chest
Dumbbell chest press 12-15 reps 3 sets
Decline dumbbell chest fly 15-18 reps 3 sets
Cable fly (shoulder height palms rotating up) 15-18 reps superset with wide stance push-up 20-25 reps 3 sets


Day 4 - Heavy Repetitions Legs

Smith Machine squats 25 reps 4 sets
1 leg leg-press 15 reps 3 sets
15 lb dumbbell step-up 15 reps each leg 3 sets
Sissy squats 15 reps each leg supersetted with hamstring curls 20-25 reps 3 sets
Hamstring curls one-leg 15-18 reps 3 sets
Good mornings 18-20 reps 3 sets
Smith machine calf raises 20 reps 4 sets


Day 5 - Heavy Repetitions Arms:

Triceps
Reverse grip cable pull-down (wide grip) 12-15 reps 3 sets
Overhead cable triceps extension 20 reps 3 sets
Barbell skullcrusher 12-15 reps 3 sets

Biceps
Wide-grip cable curls 15-20 reps 3 sets
Preacher curl 15-20 reps 3 sets
Hammer curl 15-20 reps 3 sets

Shoulders
Arnold press 25 reps 2 sets (to warm them up nice)
Seated overhead shoulder press 15-18 reps
One-arm lateral raises 20 reps 3 sets
Shoulder rotations until they burn out


My Nutrition Plan

Meal 1:
4 Egg white omelet with ½ cup sautéed mushrooms and jalapeños topped with 1 slice fat-free American cheese
1 slice low-carb toast topped with 1 tbs natural peanut butter

Meal 2:
1 cup low-fat cottage cheese
1/3 pineapple tidbits mixed into cottage cheese
Handful of raw almonds

Meal 3:
3 cups spinach
85 g chicken
1 cup mixed onions, mushrooms, carrots, tomatoes
10 g fat-free crumbled feta
Walden farms calorie free balsamic vinegar dressing

Meal 4:
20 g Protein powder (chocolate) in 8 oz of hot water
topped with 2 tbs sugar free heavy whipped cream

Meal 5:
112 g 96/4 ground beef taco meat
I substitute taco shells with large romaine lettuce leaves
1/3 cup diced tomatoes
green onions
2 oz avocado slices
salsa and a little low-fat cheese to taste

Meal 6:
4 Egg white omelet
1 oz diced ham
1 slice low-fat provolone cheese
½ cup sautéed mixed mushrooms and onions


Why Do You Love Fitness?

I love fitness because it makes me feel good! It is also a passion because as a personal trainer I get to see the difference that it can make in someone's life. Competing is great because it keeps me in shape and gives me a purpose when I work out. We get one body in this life and we need to do everything in our power to take care of it.

Alanna