If you haven’t heard of Bianca Gabriela, well, you need to. This 26 year old based out of Toronto is turning heads all over the fitness world. She’s becoming more and more well-known for her Instagram videos, workouts, and nutrition plan. See what she does to stay beach ready year round!
Weekly Routine
Monday: Quads
Leg Extension 2 x 15
Barbell Squats 3 x 12
Smith Machine Sumo Squat 3 x 12
Leg Press 6 x 20
Step Up Lunges 3 x 12-15
Tuesday: Back
Narrow Grip Pulldowns 3 x 12
Wide Grip Pulldowns 2 x 15
T-Bar Row Machine 3 x 12
Single Arm Dumbbell Row 3 x 15
Seated Row 4 x 15
Wednesday: Chest/Arms
Incline Dumbbell Press 3 x 15
Push Ups 3 x 15
Cable Crossover 3 x 12
Rope Pushdown 3 x 15
Overhead Rope Extension 3 x 15
Standing EZ-Bar Curl 3 x 15
Hammer Curls 3 x 15
Thursday: Hamstrings/Glutes
Machine Kick Backs 3 x 12
Reverse Barbell Lunges 3 x 12 (Using a 1” Step)
Stiff Leg Deadlifts 4 x 10
Single Leg Cable Deadlifts 3 x 12
Weighted Hip Bridges 4 x 20
Seated Leg Curls 3 x 12
Friday: Shoulders
Machine Shoulder Press 3 x 12
Side Lateral Raise 3 x 12
Incline Bench Single Side Lateral 3 x 12
Bent-Over Dumbbell Laterals 4 x 12
Reverse Cable Laterals 4 x 15
Saturday: Rest
Yoga 45 mins
Sunday: Rest
Yoga 45 mins
As well she sticks to a strict meal plan that looks rough, but with discipline can easily be maintained.
Meal 1: 5 Egg Whites, 8 ounces Oats and Coffee
Meal 2: 3 ounces Chicken Breast, 3 ounces Sweet Potatoes and 4 ounces Green Beans
Meal 3: 1 Scoop Whey
Meal 4: 3 ounces White Fish and 8 ounces Steamed Vegetables
Meal 5: 3 ounces Turkey, Mixed Green Salad and 1 tablespoon Balsamic Vinegar
Meal 6: 1 Scoop Casein