2010 Military Contest Winner Angie Butts!

Angie wants to be an inspiration to others like her that want to be fit and toned. Check out her nutrition and training to see how she stays in shape!

dot

2010 Military Contest Winner Angie Butts

dot

Sean Hardge

Vital Stats:

dot
What Is Your Goal?
dot

I would like to tone up more, increase my strength, and appear more ripped. I will inspire others by helping them achieve their fitness goals and partaking in leading our company physical fitness.

dot
How Did You Accomplish Your Goal?

dot

I know it motivates me to see other real people reach goals that I would like to achieve, it reinforces that it is possible if you want it. I work out six times a week,using protein and multivitamins. I have one cheat day and mixed cardio four times a week for 30 minutes with split body weightlifting.

It Motivates Me To See Other Real People Reach Goals That I Would Like To Achieve
+ Click To Enlarge.
It Motivates Me To See Other Real People Reach Goals That I Would Like To Achieve.

dot
Supplements
dot

Note: Supplement dosages and schedule listed below in Diet section.

dot
Diet
dot

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

I mostly eat chicken and fish just because I do not like red meat. I also just used the Casein Protein Shakes at night, due to the fact I did not feel like I was starving the next morning. I also would alternate low and high carbohydrate days with one cheat day.

dot
Training
dot

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 repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Day 1: Chest/Biceps

  • Barbell Bench Press: 3 sets of 12reps
  • Incline Bench Press: 3 set of 10 reps
  • Decline Bench Press: 3 sets of 10 reps
  • Cable Flyes: 3 sets of 10 reps
  • Dumbbell Bicep Curls: 3 sets of 12 reps
  • Hammer Curls: 3 sets of 10 reps
  • Reverse Cable Curls: 3 sets of 12 reps
  • Cardio: 30 mins on Treadmill

Day 2: Shoulders/Triceps

  • Dumbbell Shoulder Press: 3 sets of 10 reps
  • Front Lateral Raises: 3 sets of 10 reps
  • Side Lateral Raises: 3 sets of 10 reps
  • Upright Row: 3 sets of 12 reps
  • Triceps Dips: 3 sets of 8-10 reps
  • Overhead Triceps Extension: 3 sets of 10 reps
  • Triceps Kickback: 3 sets of 12 reps
  • Cardio: 30 mins on Treadmill

Day 3: Back

  • Pullups (bodyweight): 1 set to failure
  • Lat Pulldowns: 3 sets of 10 reps
  • Cable Row: 3 sets of 12 reps
  • Barbell Shrug: 3 sets of 10 reps
  • Bent Over Row: 3 sets of 10 reps
  • Cardio: 4 mile Run

Day 4: Legs

  • Barbell Squats: 3 sets of 10 reps
  • Dumbbell Lunges: 3 sets of 12 reps
  • Adductor and Abductor: 3 sets of 12 reps
  • Standing Calf Raises: 3 sets of 12 reps
  • Leg Extensions: 3 sets of 10 reps
  • Leg Curls: 3 sets of 10 reps
  • Stiff-Legged Deadlifts: 3 sets of 10 reps

Day 5: Cardio/Abs

  • Crunches: 3 sets of 12 reps
  • Leg Raises: 3 sets of 12 reps
  • Oblique Crunches: 3 sets of 10 reps
  • Cardio: 30 min on Treadmill

Day 6: Spin Class or Yoga

Day 7: Rest

Share This Article:
Facebook