With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
ONE-ARM HIGH CABLE CURL
Tip: Don’t “overcurl”! When your elbow stops, you’re at full contraction.
ONE-ARM PREACHER CURL
OVERHEAD KETTLEBELL EXTENSION
Tip: Concentrate on pushing both arms at the same time.
SEATED BARBELL CURL
Works: Biceps, core
Tip: Keep your elbows tight to your sides, and avoid resting at top.
NEUTRAL-GRIP DUMBBELL PRESS
Works: Inner chest, triceps
SPHINX TRICEPS PUSHUP
Works: Triceps, core
Works: Biceps, back, core
Tip: Continue breathing evenly at the top when holding the movement.
TRAINING FOR SUCCESS
When she’s not busy managing her own talent and media management company; striking multimillion-dollar TV, film, and sports-entertainment deals; or taking care of her 13-year-old daughter, Garcia is hard at work prepping for her other job as a professional physique competitor. Here’s how she manages to get it all done.
“You’re either born a bodybuilder or not. Growing up I ran track in high school and rowed varsity crew in college, but I’ve always loved lifting weights. I saw a flyer for Ms. Olympia when I was 13 and was immediately wowed.”
“In 2011, I hired George Farah [a well-known trainer for fitness competitors] to work with Dwayne “The Rock” Johnson and decided to try doing a competition myself. It was nerve-racking but also incredibly rewarding. That year I competed at nationals and took seventh. I took the next year off because things were so crazy with work but realized how much I missed it. My husband [strength and conditioning coach Dave Rienzi] encouraged me to try again. I placed third in the North Americans in 2013 and qualified for my pro card this year!”
True to Herself
“I’ve restructured my day to manage my work/life balance. From about 6 a.m. to 12 p.m. I’m working out, doing my cardio, and planning for the day. The rest of the time I’m managing my business and raising my daughter, Simone. I always tell other working moms to do a self-audit and determine what honestly is important to them and makes them happy. That gives you a road map, and you can start to build a routine from there.”
“Dwayne really helped me with some advice in the last few weeks of my contest prep. He reminded me that all I needed to have success was within my own two hands. I was responsible for training. I controlled what I put in my mouth. All I needed was my own ability. I also realized that great achievements can be found when you relax and get into the flow of things, rather than trying to grind through them.”
Three Words That Define Her
“Intense. Optimistic. Strong!” — Nicole Adamo