Felicia Romero's Muscle Building Program

Felicia Romero is an Athlete turned cover model whose looks can swivel heads at break-neck speed. Try her muscle building regimen today!

Felicia Romero is no stranger to hard work. And when sculpting her goddess-like physique she puts her nose to the grindstone until she gets the results she demands.

That's right, DEMANDS. Felicia is kind of a diva when it comes to building her (and every dude's) dream body. She won't accept anything but the best.

Plus, she is extremely picky about form. Felicia would rather go lighter in weight and isolate directly to the muscle than lift like a big brut. And as a 3-time cover model and with four pro wins, she may know what she's talking about - they don't just hand those out on the street corner, people!

If you have the drive of a Mack truck like Felicia Romero and a mantle void of fitness bling, delve into her muscle building program ASAP.

Felicia Romero fitness 360
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Muscle Building Regimen

When building muscle I increase my intake of carbs and healthy fats, as well as the overall calories that I consume.

Nutrition

meal 1
oats

oats 1/2 cup


eggs

eggs 5


eggs

egg whites 1


meal 2
protein

whey protein 1 scoop


almonds

almonds 20


meal 3
tilapia

tilapia 5oz


broccoli

broccoli 1 cup


oats

oats 1/3 cup


meal 4: Post-workout
banana

banana 1/3


oats

oats 1/3 cup


protein

whey protein 1 scoop


meal 5
xxx

yam 3oz


chicken

chicken 5oz


grean beans

green beans 1 cup


Training

Day 1: Shoulders
1

Dumbbell Shoulder Press

3 sets of 10-12 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Superset
2

Side Lateral Raise

3 sets of 10-12 reps
Side Lateral Raise Side Lateral Raise

Front Dumbbell Raise

3 sets of 15 reps
Front Dumbbell Raise Front Dumbbell Raise

Superset
3
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

4
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise

5

Arnold Dumbbell Press

3 sets of 15 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Day 2: Back/Calves
1

Wide-Grip Lat Pulldown

3 sets of 15 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

2

Seated Cable Rows

3 sets of 12 reps
Seated Cable Rows Seated Cable Rows

3

One-Arm Dumbbell Row

3 sets of 15 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

4

Underhand Cable Pulldowns

3 sets of 12 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

5

Seated Calf Raise

3 sets of 15-20 reps
Seated Calf Raise Seated Calf Raise

6

Standing Calf Raises

3 sets of 20 reps
Standing Calf Raises Standing Calf Raises

Day 3: Hamstrings/Glutes
Superset
1

Lying Leg Curls

3 sets of 15 reps
Lying Leg Curls Lying Leg Curls

Crossover Reverse Lunge

3 sets of 15 reps
Crossover Reverse Lunge Crossover Reverse Lunge

Superset
2

Seated Leg Curl

3 sets of 15 reps
Seated Leg Curl Seated Leg Curl

Dumbbell Step Ups

3 sets of 15 reps
Dumbbell Step Ups Dumbbell Step Ups

Superset
3

One-Legged Cable Kickback

3 sets of 20 reps
One-Legged Cable Kickback One-Legged Cable Kickback

Barbell Side Split Squat

3 sets of 15 reps
Barbell Side Split Squat Barbell Side Split Squat

4

Barbell Deadlift

3 sets of 20 reps
Barbell Deadlift Barbell Deadlift

5

Dumbbell Lunges

3 sets of 15 reps
Dumbbell Lunges Dumbbell Lunges

Day 4: Rest
Day 5: Light Shoulders
1

Dumbbell Shoulder Press

3 sets of 10-12 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Superset
2

Side Lateral Raise

3 sets of 10-12 reps
Side Lateral Raise Side Lateral Raise

Front Dumbbell Raise

3 sets of 15 reps
Front Dumbbell Raise Front Dumbbell Raise

Superset
3
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

4
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise

5

Arnold Dumbbell Press

3 sets of 15 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Day 6: Rest
Day 7: Heavy Quads
1

Leg Extensions

5 sets of 15 reps
Leg Extensions Leg Extensions

2

Hack Squat

3 sets of 15 reps
Hack Squat Hack Squat

3

Leg Press

3 sets of 15 reps
Leg Press Leg Press

4

One-Legged Cable Kickback

3 sets of 20 reps
One-Legged Cable Kickback One-Legged Cable Kickback

5

Dumbbell Lunges

3 sets of 20 reps
Dumbbell Lunges Dumbbell Lunges

Supplementation

Supplement Stack
xx

whey protein post workout


xx

Omega 3 Fish Oils 1000 mg (3 times per day)


xx

multivitamin with breakfast


xx

Digestive Enzymes 1 with each meal


xx

Acidophilus 2 servings a day


xx

Calcium with dinner


xx

Felicia Romero's Personal Philosophy

Nutrition Philosophy

Nutrition is extremely important when you want to transform your body. It's probably the most important lifestyle change you can make. When it comes to nutrition, I believe in eating clean whole foods that give my body the nutrients it needs for a well-balanced diet. Eating 5-6 small meals a day is extremely important.

This will not only speed up your metabolism but it will also balance out insulin levels so that your cravings aren't all over the place. I really try to focus my time and energy into the type of macronutrients (protein, carbs, and fats) I'm eating. I make sure that I eat protein at each meal. I aim for a gram and a half of protein per pound of bodyweight.

Always make sure to eat complex carbs that are low glycemic...this includes oatmeal, yams and quinoa to name a few. Healthy fats are equally important and will help you burn body fat as long as you aren't eating excessive amounts. Aim for 2-3 servings of healthy fats per day.

Abs are made in the kitchen, and without a CLEAN healthy diet you will not achieve your desired fitness goals, plain and simple. So make a plan and stick to it. Write down your menu for the week, and prepare your food in advance so you're never stuck without a meal or healthy option.

I believe in scheduling a cheat meal once a week, remember everything in moderation. The way I look at it, you only get your body once so take care of it and treat it well with clean healthy food!

Training philosophy

When it comes to training I'm a "no frills" kinda girl. I built my body and shaped it by sticking to the basics of weight lifting and cardio. My back-to-the-basics approach is performing routine exercises people have been doing for years.

Train each body part specifically and push the targeted muscle to the max to help to build shape and tone. I believe people today overthink their training regimen when they should really focus on being basic, yet consistent.

When I train, I focus on form and intensity. I stay focused and push myself with heavy weights. If you train consistently and eat a properly, the body will respond and you'll see the changes you desire.

Supplementation philosophy

The purpose of supplementation is in the name ... it's "supplementing" your regular diet. Supplements are important but should only be used when you eat a healthy diet and exercise regularly.

By no means should you solely rely on supplements, but taking products that align with your goals can be very beneficial and conducive to the end result. I don't believe in taking unneeded supplements. I always thoroughly research a product before buying it. Time and time again I see people who take supplements they just don't need.

I tend to sway more toward the health and wellness type of supplements like multivitamin, fish oils, enzymes, calcium, etc. I know these are the nutrients my body needs to help to make it function more efficiently.

Felicia Romero fitness 360