Height: 5ft 5"
Resides: Sydney, Australia
Weight: 127 pounds
Favorite Bodypart: Abs!
ROSE-MARIE'S TRAINING REGIMEN
have always gone to the gym and been fit and healthy, but it
wasn’t until 2002 that I began to train seriously with weights.
I entered my first competition in 2003 and won the WNSO-ANB
National Figure Championships. I was thrilled and also hooked!
Since then I have won the NPFC/IFBB NSW Championships
2003, placed second in the NPFC/IFBB Nationals 2003 and in 2004
was the NPFC/IFBB Runner up Ms Figure Australasia.
MY GET LEAN DIET
7am - Egg whites, Rye bread, protein shake, 10am - Tuna
and rice, 1pm - Chicken and vegetables, 4pm - Tuna and salad,
mixed fruit (Protein Shake after training), 7pm -
Fish/steak/chicken and vegetables
Supplementing my Diet
I’ll always try to get my nutrients from whole foods,
however with a busy schedule it’s not always possible, therefore
supplementation can come in very handy. I like to supplement my
diet with Protein Shakes, Creatine and Glutamine.
Sundays are my cheat days where I let myself eat a few
treats. This helps me to stick to my diet during the week and
relax a little on a Sunday.
a Better Body
I like to keep my repetitions high, approximately 15 per
set. I’ll typically perform three exercises per muscle group for
three sets which help me concentrate on toning and defining.
Here is an insight into my current training schedule:
– Back: Includes Lat Pull-downs, bent-over rows and cable rows,
– Legs and Abs: This includes Squats, the leg press, dead-lifts
and hamstring curls. Cable Crunches and Leg raises for abs
complete my workout,
– Rest Day,
– Shoulders and Calves: This includes dumbbell presses, side
delt raises and front delt raises for shoulders. Standing and
Seated Calf Raises complete the workout.
– Chest: This workout includes dumbbell presses, incline
dumbbell presses and decline dumbbell presses to work all areas
of the chest muscles.
– Arms and Abs: For arms I do seated hammer curls, decline
dumbbell curls, rope push downs and lying extensions. I then
repeat my ab routine from Tuesday having given them sufficient
time to recuperate.
– Rest Day
I perform three sessions of cardio weekly, each sessions
lasting approximately 30 minutes in duration. I always (very
important) change my cardio routine every four weeks so that by
body does not become to accustomed to the exercise I’m throwing
at it, I would encourage you to do the same and with your
weights workouts too. Keep your workouts fresh.
Good Luck with your Program
- - - - - - - - - - - - - - - - - - -
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
- - - - - - -
You can read
more from Rose-Marie in the Members
Recent Abs of the Month:
Shrell Brown, Mary
All Previous Abs of the Month