Fitness Model Lauren Findley Shares Her Training And Diet Routine

27-year-old Lauren Findley began her life living, as she puts it, a ‘typical’ life. While Findley admits she has always been athletic and active, she reflects back on where she began saying:

“I pretty much just went through the motions and I had no real sense of direction or a routine to follow.”

This Pennsylvania native began her fitness training as a track athlete. She ran track from middle school all the way through college, but when it came to actual weight training, Findley felt lost. She had to learn about routines, diets, and even lifts. The learning curve did not deter her ambitions though, and she has made a huge transformation since. Apcalis http://www.sildenafilanswers.com/apcalis/

“It was a learning experience that opened up a whole new world of possibilities to me.”

When asked about her workout routines and what keeps her motivated to get better, Findley shared one of her favorite quotes from Connor McGregor:

“There’s no talent here, this is hard work. This is an obsession. Talent does not exist; we are all equals as human beings. You could be anyone if you put in the time. You will reach the top and that’s that. I am not talented, I am obsessed.”

Weekly Routine

Monday: Chest/Triceps

Flat Bench Press 4 x 8-12
Incline Dumbbell Press 4 x 15/12/10/8
Cable Crossovers 4 x 15 (high/middle/low)
Pec Dec Fly’s 4 x 10-15
Rope Cable Pushdowns 4 x 15/12/10/8
Rope Overhead Extensions 7 x 10-15 (FST7 workout)
Dips 3 x Failure
Single Arm Pulldowns 3 x 10-15
Dumbbell Kickbacks 4 x 12-15

Tuesday: Shoulders/Abs/Cardio

Seated Dumbbell Shoulder Press 4 x 15/12/10/8
Single Arm Lateral Raises 4 x 12-15
Plated Front Raises 3 x Failure
Rear Delt Pec Dec Fly’s 4 x 15/12/10/8
Dumbbell Lateral Raises 4 x 10-15 (Superset)
Dumbbell Front Raises
Hanging Leg Raises 4 x Failure
Cable Rope Crunches 4 x 15-20
Ab Wheel 4 x 15-20
30 minutes Stepmill (30 seconds work/30 seconds rest)

Wednesday: Glute/Hamstrings

Bridges 4 x 15
Cable Kickbacks 4 x 12-15
Seated Leg Curl 4 x 12-15 (Drop Set)
Dumbbell Bulgarian Split Squats 4 x 12-15 (per leg)
Machine Kickbacks 3 sets 12-15 (per leg)
Stiff Legged Deadlifts 4 x 8-12
Lying Leg Curls 4 x 12-15

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Thursday: Back/Biceps/Cardio

Wide Grip Pulldowns 4 x 15/12/10/8 (Drop Set)
Bent- Over Barbell Rows 4 x 8-12
Pull Ups 4 x Failure
V- Bar Pulldowns 4 x 12-15
Seated Rows 4 x 12-15
Rack Pulls 4 x 8-12
One Arm Dumbbell Rows 3 x 8-12
30 minutes Sprint Intervals Treadmill (1 minute on/30 seconds off)

Friday: Shoulders/Abs

Seated Barbell Overhead Press 4 x 8-12
Cable Lateral Raises 4 x 12-15 (per arm)
High Cable Rope Pulls 4 x 12-15
Dumbbell Front Raises 4 x 10-15
Dumbbell Rear Delt Rows 4 x 12-15
Hanging Leg Raises 4 x Failure
Cable Rope Crunches 4 x 15-20
Ab Rollouts 4 x 15-20 reps

Saturday: Active Rest

30-35 minutes Light Cardio/Abs

Sunday: Legs (Quad Focused)

Narrow Stance Squats 4 x 8-12
Leg Extensions 4 x 15 (Superset)
Dumbbell Goblet Squats 4 x 15
Barbell Walking Lunges 4 x each leg
Front Squats 4 x 8-12
Narrow Stance Leg Press 4 x 8-12

Daily Diet

“I feel it’s crucial for me to consume high quality proteins, complex carbohydrates and a variety of healthy fats into my daily diet. I also like to be really creative and try new things.”

Meal 1: 1 Egg Yolk, 4 Egg Whites , 1 cup Oats, 2 Slices Ezekiel Bread or 1 Multi-Grain English Muffin
Meal 2: 4-6 ounces Chicken and 5 ounces Mixed Green Vegetables
Meal 3: 1 ½ scoops Protein and 1 tablespoon Natural Peanut Butter mixed in Water
Meal 4: 5 ounces White Fish and 5 ounces Mixed Green Vegetables
Meal 5: (Pre Workout) 4-6 ounces Chicken, 1 cup Brown Rice or 1 Sweet Potato
Meal 6: (Post Workout) 4-6 ounces Red Meat and 5 ounces Mixed Green Vegetables