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Here’s How Cassandra Martin: The Real Life “Super Woman” Trains

Have you ever looked at a body builder and said to yourself, “it would be cool to look like that”? How many people actually act on that desire?

Cass Martin is one of those people who sees what she wants, and makes moves to get them. That’s what got her started with bodybuilding, and she hasn’t looked back.

Here are some training tips from a real life Super Woman.

What workout routine has worked best for you?
When it comes to my training, the basic movements have worked best for me. I like to use a lot of free weights, and I tend to mimic the training styles of my favorite bodybuilders. Currently, I train one body part a day, once a week with the exception of my legs. I hit my legs twice a week.

Full Routine:

Monday: Quads/Calves
Back Squats 4 x 8-10
Hack Squats 4 x 15-20
Front Squats 4 x 8-10
Leg Press 4 x 15-20
Seated Leg Extensions 4 x 15
Seated Calf Raises 4 x 20-30

Tuesday: Chest
Flat Bench Press 4 x 6-8
Incline Bench Press 4 x 8-10
Incline Dumbbell Fly’s 3 x 10-12
Cable Fly’s 3 x 12-15

Wednesday: Back
Wide Grip Pull Ups 4 x Failure
Wide Grip Pulldowns 4 x 12-15
Bent-Over Barbell Rows 4 x 10-12
T-Bar Rows 4 x 8-12
One-Arm Dumbbell Rows 4 x 10-12
Seated Cable Rows 4 x 10-12
Deadlifts 4 x 5-8

Thursday: Glutes/Hamstrings/Calves
Lying Leg Curls 4 x 12-15
Seated Leg Curls 4 x 12-15
Walking lunges 4 x 12-15 (per leg)
Romanian Stiff Legged Deadlifts 4 x 12-15
Glute Kickbacks 4 x 15 (per leg)
Standing Calf Raises 4 x 20-30

Friday: Shoulders
Side Lateral Raises 4 x 10-12
Front Raises 4 x 10-12
Military Press 4 x 8-10
Single-Arm Lateral Raises 4 x 10-12
Bent-Over Raises 4 x 10-12
Pec Dec Fly’s 4 x 12-15 (Superset)
Single-Arm Side Lateral Cable Raises 4 x 12-15

Saturday: Arms
Straight Bar Curls 4 x 10-12
EZ-Bar Curls 4 x 12-15
Alternating Curls 4 x 15 (each arm)
Rope Curls 4 x 12-15 (Superset)
Straight Bar Curls 4 x 12-15
Machine Dips 4 x 12-15
Skull Crushers 4 x 8-10
Lying Dumbbell Extensions 4 x 12
Close Grip Pushdowns 3 x 12-15
Rope Pushdowns 3 x 12-15

Sunday: Rest
Recovery

What is your diet like?
My diet is fairly basic, and I keep it very consistent. I like to eat lots of carbs. I also like to include a variety of red meats.

Daily Diet:

Meal 1: 2 cups Oatmeal
Meal 2: 2 ounces Turkey Sausage, 2 Whole Eggs, 4 Egg Whites and 1 cup Oatmeal
Meal 3: 1 scoop Protein
Meal 4: 5 ounces Ground Beef, 2 cups Jasmine Rice and 1 cup Broccoli
Meal 5: 1 scoop Protein
Meal 6: 6 ounces Sirloin Steak, 2 cups Jasmine Rice and 1 cup Asparagus Spears