Amateur Fitness Competitor of the Week: Rhonda Dethlefs

Amateur Fitness Competitor of the Week: Rhonda Dethlefs! - Pics and info and more!
  • Name: Rhonda Dethlefs
  • E-mail:
  • Age: 27
  • Where: Spokane, WA
  • Height: 5'6"
  • Weight: 147 Lbs.
  • Years Bodybuilding :3
  • Favorite Bodypart: Biceps
  • Favorite Exercise: Legs
  • Favorite Supplements: Whey Protein, Glutamine.

How Did You Get Started?

I discovered how strong I was in my high school weight training class, but didn't start until my early 20's. I wanted to add some shape to my body and get healthier. I have been training consistently now for 6 years.

What Workout Plan Worked Best For You?

My best workout plan so far is a 4 days on, 1 day off routine.

  • Day 1: glutes, hamstrings (heavy leg press, squats, and straight leg deadlifts) calves and abs
  • Day 2: chest, biceps, triceps and abs
  • Day 3: quads (heavy squats, leg extension) calves and abs
  • Day 4: shoulders, back and abs
  • Day 5: rest
I try to vary my ab workout each day so it doesn't get stale. I also incude 30 min. of intense cardio each day and increase it to 1 hour per day closer to contest time.

What Nutrition Plan Has Worked Best For You?

What Supplements Have Given You The Greatest Gains?

The only supplements I take are whey protein, glutamine and multivitamins. Glutamine is my favorite because it decreases my recovery time between workouts and helps my immune system. It also seems to give my muscles a fuller appearance without all the extra bloat that I get from creatine.

Why do you love Bodybuilding?

I love fitness because it has given me a lot of extra strength and confidence, and a sense of inner peace.

What Are Your Future Bodybuilding Plans?

My future goals as a fitness competitor/bodybuilder are to someday become a top amateur or maybe even pro without the use of steroids.

What One Tip Would You Give Other Bodybuilders?

My tip to other competitors would be to change your workout routine if it becomes stale or boring. Chances are, it's not working much anymore. And ladies, don't be afraid to lift heavy!! Also, stay drug-free. I think you will respect yourself way more in the long run.

Who Are Your Favorite Bodybuilders?

My favorites are Arnold, Skip La Cour, Colette Nelson, and Sarah Dunlap.