As an IFBB Figure Pro, Alicia has to take her training seriously. She uses various training techniques to escape boredom and keep her body guessing. "I'm always working to better myself," says Alicia. "I never plateau because I always have things to change."

Alicia likes doing circuit training with dynamic movements. She also likes to incorporate the sled, heavy weights, and some CrossFit-type movements. "I like to work as an athlete and do more functional lifts," she explains. "It's great for my mind and my body." Her intense workouts keep her heart rate up and the body fat off.



It's Always Training Season

Because she does so many shows, Alicia doesn't have much of an off-season. "I think it's good to stay in shape and be close to how I look on stage," she says. "That way, it's not so hard when I start training for my next show." She likes to take two or three weeks off after a few shows to give her body a break, but you won't see her swear off training or healthy eating completely.

When she's training for a show, however, her rest days look a little different. Alicia doesn't spend the rest day lying on the couch and watching television; she stays active. "I don't go to the gym, but I do some fun walking," she says. "I'll go to the mall and walk fast. I make sure to get my heart rate up."

Alicia Harris Fitness 360: Training

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She competes often, trains hard, and stays pretty lean year-round. It might be difficult to imagine how she stays motivated year after year, but she'll tell you, "You just have to get up and go. Change it up, believe in yourself, and go. It's worth it."

Day 1: Cardio/Chest/Shoulders
1
Running, Treadmill
HIll Runs
1 set, 40 mins
2
Barbell Incline Bench Press Medium-Grip
3 sets, 10 reps
3
Incline Dumbbell Flyes
3 sets, 8 reps
4
Pushups
1 set, to failure (to failure)
5
Shoulder Circuit
3 Sets
Front Dumbbell Raise
3 sets, 8 reps
Hang Clean
3 sets, 8 reps
Dumbbell Shoulder Press
3 sets, 8 reps
Side Lateral Raise
4 sets, 6 reps (heavy)
Cable Seated Lateral Raise
2 sets, 12 reps
Day 2: Track Workout
1
Running, Treadmill
4 rounds of 400-meter sprints
4 sets, 400 m
Day 3: Back
1
Wide-Grip Lat Pulldown
3 sets, 8 reps
2
Seated Cable Rows
3 sets, 8 reps
3
Straight-Arm Pulldown
3 sets, 10 reps
4
Pullups
3 sets, to failure (to failure)
5
One-Arm Dumbbell Row
3 sets, 8, 10, 12 reps
6
Hyperextensions (Back Extensions)
2 sets, 15 reps
Day 4: Biceps/Triceps/Calves
1
Barbell Curl
Barbell Curl 21s
3 sets, 7 reps (partial, partial, full)
2
Standing Biceps Cable Curl
2 sets, 12 reps
3
Bench Dips
3 sets, 10 reps
4
Triceps Pushdown - Rope Attachment
3 sets, 12 reps
Day 5: Cardio
1
Jogging-Treadmill
45-60 minutes of cardio, any kind
1 set, 45-60 mins
Day 6: Legs
1
Barbell Squat
5 sets, 20 reps (heavy)
2
Trap Bar Deadlift
5 sets, 20 reps
3
One Leg Barbell Squat
3 sets, 12 reps
4
Superset
Dumbbell Walking Lunge
3 sets, 10 reps (each leg)
Split Jump
3 sets, 10 reps

About the Author

Cassie Smith

Cassie Smith

Cassie Smith is a freelance writer living in Boise, Idaho.

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