Amy Leigh-Quine’s Lean And Sexy Workout

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.

Chest/arms

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

Back

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

Glutes

Activation

Doggy kicks: 2x 20

Froggy glute lifts: 2x 20

Band walks: 2x 20

Workout

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

Legs

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

Hamstrings

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

Shoulders

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