Latorya Watts didn’t start out as a top-ranked figure competitor. In fact, Watts, 35, first hit the stage five years ago as an NPC bikini athlete. But after placing dead last in multiple competitions, she realized the division wasn’t for her and walked away from the sport.Luckily for Watts, her coach, Manuel Torres, recognized her potential as well as a natural ability to add quality muscle, and knew together they could build a winning physique. “I was not at all confident in crossing over to figure,” says Watts. “I could not see myself making this commitment to preparing and building a physique that could come close to competing with the best in the division.”In 2011, Watts entered the NPC figure division, placing within the top 5 in her first two shows, and finally snagging an overall win in her hometown at the Las Vegas Classic. Watts was on her way, taking the top spot at the 2013 USA Championships and becoming an IFBB pro at her very first national showing. The following year, she took home fifth place for her Olympia debut. She stepped up her game to the pinnacle and was crowned Ms. Figure Olympia 2015, and again in 2016.“After winning Olympia, I was happy, in shock, numb, and, at the same time, had a sense of relief,” says Watts. “Manuel and I have been working hard toward this victory, so when our vision became a reality, it was an overwhelming feeling.” After taking home the medal, she adds, she finally felt the confidence she needed in her physique. “I just hope I can be an inspiration to anyone with a dream. Just be positive and know anything is possible if you believe and remain patient.” Credit Torres for creating a training program that emphasizes Watts’ naturally broad shoulders and tiny waist. “We focus on giving her shoulders a nice athletic look to add to the V-taper,” he explains. For her lower body, the focus is on the hamstring-glute tie-in to elevate the glute muscles and create a toned, rounded look. Here, Torres shares some of Watts’ favorite moves for working her shoulders, back, legs, and glutes.
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Charles Lowthian
Single-arm Lateral Raise
Works: Medial deltoidsStand facing side of incline bench with seat positioned vertically. Place left foot on seat, knee bent 90°, holding back of bench with right hand. Hold light-to-medium dumbbell in left hand with palm facing behind you.Lift weight out to left side, bringing arm parallel to floor and tipping weight slightly down.Do 3-4 sets of 15-20 reps per side.
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Charles Lowthian
Bent-over Rear-delt Raise
Works: Rear deltoidsStand with feet hip-distance apart, holding light-to-medium dumbbell in each hand. Hinge forward from waist, bringing torso parallel to floor. Keep knees slightly bent and weights in front of shins, palms facing body.From here, lift weights out and up, keeping weight facing behind you and holding rest of upper body still. Hold one count, then slowly lower weights back to start and repeat.Do 3–4 sets of 15–20 reps.
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Charles Lowthian
Staggered Front Raise
Works: Front deltoidsStand next to right side of incline bench, holding back of bench with left hand and a light to medium dumbbell in right hand facing outside of right thigh. Stagger right foot in front of left, left toes touching right heel.Leaning slightly away from bench, raise right arm forward to shoulder height and lower.Do 3–4 sets of 15-20 reps per arm.TIP: Leaning away from the bench and staggering your feet adds more tension to the front of the deltoids.
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Charles Lowthian
Seated Lateral Raise
Works: Medial deltoidsSit holding a light-to-medium dumbbell in each hand with palms facing in.Slowly lift weights to shoulder height, elbows slightly bent; tip front of weights toward floor.Do 3–4 sets of 15-20 reps.TIP: Target the front, side, and rear delts with higher-volume sets that pump up the smaller muscles.
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Charles Lowthian
Hip Bridge
Works: Glutes, hamstringsBring hips under bar of hamstring curl machine, knees bent about 90°. Lean back on bench with hands under head, elbows out. Lift hips, squeezing glutes as you come up.Hold one count and lower back to start.Do 3–4 sets of 15–20 reps.
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Charles Lowthian
Glute Push
Works: Glutes, hamstringsKneel on floor on all fours in front of hamstring curl machine, with the bottom of your right foot under the bottom of the curl machine pad.Press bar back, pushing through right heel. Hold one count, then slowly bring weight back to start.Do 3–4 sets of 15-20 reps per leg.
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Charles Lowthian
Hamstring Curl
Works: Glutes, hamstringsLie on hamstring curl machine so bottom of thighs are just at the edge of the bench and bottom of calves are under the bar.Lift your torso off the bench, keeping bodyweight on forearms. Push hips into bench and arch your back slightly as you curl bar toward thighs, keeping feet flexed. Hold one count, then slowly lower back to start.Do 3–4 sets of 15–20 reps.
Latorya Watts didn’t start out as a top-ranked figure competitor. In fact, Watts, 35, first hit the stage five years ago as an NPC bikini athlete. But after placing dead last in multiple competitions, she realized the division wasn’t for her and walked away from the sport.
Luckily for Watts, her coach, Manuel Torres, recognized her potential as well as a natural ability to add quality muscle, and knew together they could build a winning physique. “I was not at all confident in crossing over to figure,” says Watts. “I could not see myself making this commitment to preparing and building a physique that could come close to competing with the best in the division.”
In 2011, Watts entered the NPC figure division, placing within the top 5 in her first two shows, and finally snagging an overall win in her hometown at the Las Vegas Classic. Watts was on her way, taking the top spot at the 2013 USA Championships and becoming an IFBB pro at her very first national showing. The following year, she took home fifth place for her Olympia debut. She stepped up her game to the pinnacle and was crowned Ms. Figure Olympia 2015, and again in 2016.
“After winning Olympia, I was happy, in shock, numb, and, at the same time, had a sense of relief,” says Watts. “Manuel and I have been working hard toward this victory, so when our vision became a reality, it was an overwhelming feeling.” After taking home the medal, she adds, she finally felt the confidence she needed in her physique. “I just hope I can be an inspiration to anyone with a dream. Just be positive and know anything is possible if you believe and remain patient.”
Credit Torres for creating a training program that emphasizes Watts’ naturally broad shoulders and tiny waist. “We focus on giving her shoulders a nice athletic look to add to the V-taper,” he explains. For her lower body, the focus is on the hamstring-glute tie-in to elevate the glute muscles and create a toned, rounded look. Here, Torres shares some of Watts’ favorite moves for working her shoulders, back, legs, and glutes.
Single-arm Lateral Raise
Works: Medial deltoids
Stand facing side of incline bench with seat positioned vertically. Place left foot on seat, knee bent 90°, holding back of bench with right hand. Hold light-to-medium dumbbell in left hand with palm facing behind you.
Lift weight out to left side, bringing arm parallel to floor and tipping weight slightly down.
Do 3-4 sets of 15-20 reps per side.
Bent-over Rear-delt Raise
Works: Rear deltoids
Stand with feet hip-distance apart, holding light-to-medium dumbbell in each hand. Hinge forward from waist, bringing torso parallel to floor. Keep knees slightly bent and weights in front of shins, palms facing body.
From here, lift weights out and up, keeping weight facing behind you and holding rest of upper body still. Hold one count, then slowly lower weights back to start and repeat.
Do 3–4 sets of 15–20 reps.
Staggered Front Raise
Works: Front deltoids
Stand next to right side of incline bench, holding back of bench with left hand and a light to medium dumbbell in right hand facing outside of right thigh. Stagger right foot in front of left, left toes touching right heel.
Leaning slightly away from bench, raise right arm forward to shoulder height and lower.
Do 3–4 sets of 15-20 reps per arm.
TIP: Leaning away from the bench and staggering your feet adds more tension to the front of the deltoids.
Seated Lateral Raise
Works: Medial deltoids
Sit holding a light-to-medium dumbbell in each hand with palms facing in.
Slowly lift weights to shoulder height, elbows slightly bent; tip front of weights toward floor.
Do 3–4 sets of 15-20 reps.
TIP: Target the front, side, and rear delts with higher-volume sets that pump up the smaller muscles.
Hip Bridge
Works: Glutes, hamstrings
Bring hips under bar of hamstring curl machine, knees bent about 90°. Lean back on bench with hands under head, elbows out. Lift hips, squeezing glutes as you come up.
Hold one count and lower back to start.
Do 3–4 sets of 15–20 reps.
Glute Push
Works: Glutes, hamstrings
Kneel on floor on all fours in front of hamstring curl machine, with the bottom of your right foot under the bottom of the curl machine pad.
Press bar back, pushing through right heel. Hold one count, then slowly bring weight back to start.
Do 3–4 sets of 15-20 reps per leg.
Hamstring Curl
Works: Glutes, hamstrings
Lie on hamstring curl machine so bottom of thighs are just at the edge of the bench and bottom of calves are under the bar.
Lift your torso off the bench, keeping bodyweight on forearms. Push hips into bench and arch your back slightly as you curl bar toward thighs, keeping feet flexed. Hold one count, then slowly lower back to start.
