Rachel Flint hasn't always been the fitness addict she is today. She made a conscious decision to make healthy life changes. Now, instead of being an overweight smoker, Rachel follows much of Jamie Eason-Middleton's training philosophy to keep her body healthy and lean. Here's everything you need to get fit like Flint!

Rachel Flint Fit 360

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Bread and Butter Bodybuilding

Rachel prefers traditional bodybuilding movements: "I work out at the same gym every day with the same equipment." To avoid boredom, Rachel changes which lifts she'll do for the muscle group she's training. She also changes her set and rep ranges. "I'll lift heavy for a while just to see how far I can get with that. Then I'll switch to lighter weights with more reps to see what my results are."

At this point, Rachel knows what works best for her body. "I work out six days per week. I hit my legs twice per week, but I give myself a few days between leg days," explains Rachel. "Usually, I work my back and biceps together, my chest and triceps together, and my shoulders and abs." She also does cardio 2-3 times per week, time permitting. "If I finish a workout early, I'll use the rest of the time for cardio."

Rest days for Rachel consist of just that: rest. "If it's a nice day, then we'll go to the park and do something lightly active. But usually, I take the day completely off to prepare for the next day."

To ensure that she's making headway in the way she wants, Rachel takes progress photos every 2-3 weeks. "I compare them side by side," she says. "That helps me know if I'm making progress. If I'm not seeing the progress I want, it motivates me to push harder at the gym. If I am seeing the progress I want, it gets me excited and motivates me to push harder!"

"The most important thing I would tell people who are intimidated about starting a fitness routine is to just start gathering info. She suggests that before anyone even sets foot in the gym, he or she should start researching programs. "There are so many free programs available on Bodybuilding.com. Pick one and get going!"

Rachel Flint's Training Regimen

Day 1: Leg Circuit
1
Circuit
3-4 Sets
Bench Jump
4 sets, 12-16 reps
Bodyweight Squat
4 sets, 12-16 reps
Rope Jumping
4 sets, 30 sec
Wide-Stance Barbell Squat
4 sets, 12-16 reps
Burpee
4 sets, 12-16 reps
Bodyweight Walking Lunge
4 sets, 12-16 reps
Single-Leg Lateral Hop
4 sets, 30 sec
One-Legged Cable Kickback
4 sets, 12-16 reps
Day 2: Back and Triceps Circuit
1
Circuit
3-4 Sets
Wide-Grip Lat Pulldown
4 sets, 12-16 reps
Triceps Pushdown
4 sets, 12-16 reps
Seated Cable Rows
4 sets, 12-16 reps
Standing Dumbbell Triceps Extension
4 sets, 12-16 reps
Bent Over Barbell Row
4 sets, 12-16 reps
Bench Dips
4 sets, 12-16 reps
Day 3: Chest and Biceps Circuit
1
Circuit
3-4 Sets
Dumbbell Bench Press
4 sets, 12-16 reps
Dumbbell Bicep Curl
4 sets, 12-16 reps
Incline Dumbbell Press
4 sets, 12-16 reps
Hammer Curls
4 sets, 12-16 reps
Pushups (Close and Wide Hand Positions)
Wide Position
4 sets, to failure (to failure)
Concentration Curls
4 sets, 12-16 reps
Day 4: Shoulders and Abs Circuit
1
Circuit
3-4 Sets
Arnold Dumbbell Press
4 sets, 12-16 reps
Plank
4 sets, 1 mins
Side Lateral Raise
4 sets, 12-16 reps
Hanging Leg Raise
4 sets, 12-16 reps
Seated Bent-Over Rear Delt Raise
4 sets, 12-16 reps
Crunches
4 sets, 12-16 reps
Upright Cable Row
4 sets, 12-16 reps
Oblique Crunches
4 sets, 12-16 reps
Day 5: Lower-Body Circuit
1
Circuit
3-4 Sets
Barbell Squat
4 sets, 12-16 reps
Stiff-Legged Barbell Deadlift
4 sets, 12-16 reps
Leg Extensions
4 sets, 12-16 reps
Lying Leg Curls
4 sets, 12-16 reps
Bodyweight Walking Lunge
4 sets, 12-16 reps
Day 6: Catch-Up and Cardio
Catch-Up: I repeat a workout from earlier in the week for whichever body part needs extra attention.
1
Jogging-Treadmill
Cardio: 20-30 minutes
1 set, 30 mins

Catch-Up: I repeat a workout from earlier in the week for whichever body part needs extra attention.

Day 7: Rest 



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About the Author

Cassie Smith

Cassie Smith

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

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