Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Female sitting on a kitchen table leaning against a trifecta meal box while looking at her phone

    Performance Nutrition

    Trifecta Nutrition Vegetarian Shiratake Noodles Stir-fry
    Performance Nutrition

    8 Micronutrients Important for Performance and Where to Get Them

    Sarah fitness transformation from the Trifecta challenge
    Performance Nutrition

    Shifting Your Mindset in 90 Days

    5 Must-know Winter Bodybuilding Nutrition Tips
    Gain Mass

    5 Winter Bodybuilding Nutrition Tips

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    McGough Memorial
    News

    The Life of Peter McGough (1949-2020)

    McGough
    News

    Peter McGough, Legendary Bodybuilding Writer, Dies

    Olympia-2019-Roelly-Winklaar-Press-Conference
    News

    Roelly Winklaar is Out of the 2020 Mr. Olympia

    Seniors
    News

    It's Never too Late to Lose Weight, New Study Confirms

  • Features

    Features

    • Active Lifestyle
    • Gear
    • News
    • Opinion
    Aging man doing bicep exercises to reverse physical decline
    News

    Science Says It’s Possible for Older Adults to Reverse Physical Decline...

    Muscle-And-Fitness-Holiday-Gift-Guide-and-Christmas-Present-Ideas
    Gear

    The M&F 2020 Holiday Gift Guide

    Man applying lotion to his and looking in the mirror
    Features

    The Ultimate Skin Care Guide for Men

    Orthopedic surgeon for the National Basketball Association Benedict Nwachukwu wearing a face mask inside a NBA basketball court and the NBA bubble,Walt Disney World Resort
    News

    What Other Sports Can Learn From The NBA Bubble

  • Flex

    Flex

    • Olympia
    • Nutrition
    • Training
    • Videos
    Mr. Olympia 2020 Top 5
    IFBB

    2020 Olympia Winners

    Olympia PPV
    News

    3 Ways To Livestream 2020 Olympia Weekend

    Professional bodybuilder George Peterson posing at Olympia 2020
    IFBB

    George Peterson - 212 Bodybuilding - 2020 Olympia

    Professional-Bodybuilder-Derek-Lunsford-posing-at-Olympia-2020
    IFBB

    Derek Lunsford - 212 Bodybuilding - 2020 Olympia

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Kelsey Heenan Trainer
    Hers Workouts

    Total-Body At-Home Strength Workout

    Peter Lee Thomas Trainer
    Pro Tips

    Breathing Tips From Halle Berry's Trainer

    Man's hand holding a cup of coffee in a to-go cup
    Hers Nutrition

    Coffee Linked to Lower Body Fat in Women

    Blond-Tom-Boy-Female-Short-Hair-Stretching
    Hers Workouts

    7 Stretches for a Better Workout

  • Olympia

    Olympia

    • Olympia
    • Buy Tickets
    Mr. Olympia 2020 Top 5
    IFBB

    2020 Olympia Winners

    2019 Olympia Finals Report
    IFBB

    2019 Olympia Finals Report

    Stars Visit the Muscle & Fitness Booth
    IFBB

    Stars Visit the Muscle & Fitness Booth

    2019 Olympia Open Bodybuilding Callout Report
    IFBB

    2019 Olympia Open Bodybuilding Callout Report

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Manage Cookies
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • Active Lifestyle
    • Gear
    • News
    • Opinion
  • Flex
    • Olympia
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Olympia
    • Olympia
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Manage Cookies

Stay Connected

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...
Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Fit Woman in the Gym
Hers Workouts

The Transformation Workout Plan

This workout combines cardio and weight-lifting drills for serious body-sculpting results.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Hers Workouts

7 Moves To Sculpt Your Entire Body

Olympia figure champ Latorya Watts shares her targeted training secrets for building an eye-popping physique.

by Alyssa Shaffer
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
Latorya Watts
Charles Lowthian
View Gallery

7 Moves To Sculpt Your Entire Body

Close gallery popup button
1 OF 8

1 of 8

Latorya Watts

Charles Lowthian

Meet Latorya Watts

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.

2 of 8

stag front raise

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.

3 of 8

bent read delt raise

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.

4 of 8

sfr

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.

5 of 8

seated lat raise

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.

6 of 8

HIP bridge

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.

7 of 8

glute push

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.

8 of 8

Hamstring curl

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.

Back to intro

Meet Latorya Watts

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.
  • Do 3–4 sets of 15–20 reps.
Topics:
  • Bodybuilders
  • Bodybuilding
  • Build Muscle
  • Full Body
  • M&F Hers
  • Strength Training
Author picture
Written by Alyssa Shaffer
Also by Alyssa Shaffer
The One Machine Leg-Day Workout
Hers Workouts

The One-Machine Leg-Day Workout

8 Glutes Exercises for a Better Bikini Butt
Hers Workouts

8 Glutes Exercises for a Better Bikini Butt

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Follow us

Facebook Twitter Youtube Pinterest

More news

Fit Woman in the Gym
Hers Workouts

The Transformation Workout Plan

This workout combines cardio and weight-lifting drills for serious body-sculpting results.

Read article
Female-Leaning-Showing-Abs
Hers Workouts

The 12-Week Diet Plan to Reveal Your Abs

This three-month plan can help you move toward your ab goals.

Read article
Female runner
Hers Workouts

Top 10 Inner-Thigh Exercises

Incorporate these moves into your leg day training routine.

Read article
All Hers Workouts
  1. Home
  2. /
  3. Muscle & Fitness Hers
  4. /
  5. Hers Workouts
  6. /
  7. 7 Moves To Sculpt Your Entire Body
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • 2020 Olympia
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Manage Cookies Accessibility Statement

JW Media, LLC

Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.