Want to gain functional muscle? This is how our WBFF pro and March’s cover girl, Amy Leigh-Quine trains every week to improve her tone and hike up her fitness.
Push-ups until failure: 3
Dumbbell incline flyes: 4x 15-20
Barbell incline press: 3x 12
Cable/machine flyes: 3x 20
Close grip bench: 4x 10
Skullcrushers: 3x 10-15
Cable pushdowns: 3x 20
Seated dumbbell curls: 4x 10
Rope curls: 3x 15-20
Cable curls to failure: 1
Pull-ups until failure: 4
Underhand grip rows: 10x 10
Wide grip pulldowns: 4x 8-12
Heavy single arm row: 5×5
V-grip pulldowns: 4x 8-12
Cable rows, drop final set: 4x 8-15
Cable crossovers: 2x 30
Doggy kicks: 2x 20
Froggy glute lifts: 2x 20
Band walks: 2x 20
Sumo squats on benches: 3x 20
Hip thrusts: 5×5
Kicks back on Smith machine: 3x 15
Cable kick backs: 3x 20
Hip abductors: 3x 40
Barbell walking lunges: 2x 20 (each leg)
Ball roll ins: 3x 15
Leg extensions: 3x 20
Shoulder width squats: 4x 8-12
Leg press: 4×6-8,1×50
Static lunges: 3x 20 (each leg)
Single leg extensions: 4x 10-15 (each leg)
Cable squats SS 1 min wall sit: 3
Seated calf raises: 5x 10
Smith machine calf raises: 3x 50
Wide stance squats: 3x 15-20
Lay down hamstring curls: 3x 20-30
Stiff legged deadlifts: 4x 12-15
Good mornings: 3x 15
Nordic ham curls: 3x 10-15
Split squats: 4x 12-15 (each leg)
Rope pull-throughs: 3x 20
Seated press: 2x 30
Seated press: 7x 6-8
Dumbbell side lateral raises: 4x 10-15
Cable front raises: 3x 12-15
Barbell shoulder press: 3x 24
Smith machine seated: 4
Drivers 10lb plate raises: 3x 30 secs
Around the worlds (to failure): 2
My daily diet
Meal 1: Oats, ProSupps whey isolate, berries.
Meal 2: Brown rice, turkey mince, green veg.
Meal 3: Rice cakes and nut butter.
Meal 4: Gammon, pineapple, green veg.
Meal 5: Chicken, sweet potato, green veg.
Meal 6: 2 eggs, 4 egg whites, mushrooms.
Intra-workout: Hydro BCAAs
Post-workout: PS whey, glutamine
Before bed: Crash
Find workouts and more in every issue of TRAIN for HER magazine.