Sam Wells is one lucky girl. The aspiring women's physique competitor not only met the first-ever women's physique Olympia winner, Dana Linn Bailey, she trained with her too. Sam won MHP's 2013 "Train With Dana" contest, and her prize was spending the day at City Athletic Club in Las Vegas trading reps with her idol.

"When I got the call that I had won, I honestly didn't know what to do—I just ran around the house crying like a total spaz," recalls Sam. The day after DLB won the Olympia, Sam was there to meet her. Among flashing cameras and surprise visits from other notable Olympia athletes, such as Kai Greene, the two women got right down to business by crushing a back workout. "Getting to do what I love to do most alongside the person I most look up to was a remarkable experience," says Sam.

Although she was depleted and tired from the day before, DLB challenged Sam to do her best. "The thing about Dana is that she is so inspiring," says Sam. "She makes you feel like you can do it too. There are some people who are discouraging and have a cocky attitude. She's not like that at all. She's really uplifting, inspiring, and motivating."

"I was speechless the whole day—I just tried to take it all in. This day changed my life."

Follow the workout these two inspiring ladies did together!

Back Workout
Straight-Arm Pulldown
4 sets, 10-12 reps
Behind-the-neck pull-down
4 sets, 10-12 reps
Seated face pull
4 sets, 10-12 reps
Reverse-grip lat pull-down
Dropsets on the last two sets
4 sets, 10-12 reps
Seated Cable Rows
4 sets, 10-12 reps
Cable Crossover
4 sets, 10-12 reps (dropset last two sets)
One-Arm Dumbbell Row
4 sets, 10-12 reps

About the Author

Contributing Writer

Contributing Writer’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

View all articles by this author

Back Workout Back