Bethany’s Hardbody Climb to The Olympia
The 2014 Fitness Olympia is quickly approaching and one of the favorites in the contest is Bethany Wagner-Cisternino. The Jersey girl always brings one of the best physiques to the stage and with her always-improving routines, she has a chance to take top honors. Bethany stopped by to give an update heading into this year’s big show in Las Vegas plus she shares a sample workout. Check it out.
Hello Hardbody peeps! I hope everyone had relaxing and successful summer! I wanted to give everyone a quick update on my personal “Climb to the Olympia.†I switched it up from Road to the Olympia, because I began my contest by running Red Rocks and climbing Mount Quandary in Colorado with my good friend Camala Rodriguez-McClure. I believe “the climb” describes my training and preparation more accurately! I challenge myself everyday to get stronger physically and mentally. I’m always moving upward and onward.
I have said this before and I’ll share it again… I learn something new about myself every contest prep. I am learning what “stronger everyday†means to me. I ask myself “how do I put that into action?†For me, it is to focus on my inner voice and truly “listen to my heart.†I want to improve in all roles of my life: a daughter, sister, aunt, wife, friend, teacher, coach, and fitness competitor. I am learning and practicing the value of compassion. Compassion is my new favorite VERB and you should “exercise†it with others and with YOURSELF! It is not as easy as it sounds. Slowly but surely I am climbing to be a more mindful and compassionate person (especially with myself).
Inside the gym is so much easier to achieve “stronger everydayâ€. I can accomplish “hardbody.†So, for you I have included a back and bicep workout I recently tackled. Back training is a longer day because there are so many muscles of the back! I try to vary wide and close grip exercises. As a general rule I always do one warm-up set and then 3 working sets. Depending on the pump I may drop set the last set to really squeeze and feel the muscle(s) being worked.
BETHANY’S SAMPLE WORKOUT:
1. Seated close grip cable row super-set with wide grip pull ups (unassisted to failure)
2. Barbell T-Bar Row super-set with hammer strength (dual grip) one arm row machine (high/wide grip)
3. Reverse grip lat pull down with no weight low back hyperextensions
4. Close- grip lat pull down (use two separate hand
les) with cable bicep curl
5. DB bicep curl (twist at the top) – 3 drop sets
“Live your Dream. Show Compassion. Create your own Happiness. Follow your Heart.”
See you in 2 weeks!!!
~B
