Bikini Competitor Ashley Kurtenbach Workout Routine and Diet

Ashley Kurtenbach is an NPC Bikini Competitor who is trained by Brandan Fokken. This is her workout routine and diet plan.

Workout routine:

Monday: Legs/Glutes/Calves/Cardio

  • Leg press 4 sets (15-12-12-10)
  • Ball wall squat with weight 4 sets (15-12-12-10)
  • Leg extension 3 sets (15-12-10)
  • Sumo squat 3 sets (15-12-10)
  • Standing hamstring curl “on leg extension machine” 4 sets (15-12-10-15)
  • Seated hamstring curl 4 sets (15-12-10-15)
  • Calf raise on leg press 4 x 15
  • Bent knee calf raise 3 x 12
  • Inner thigh machine 3×20
  • Outer thigh machine 3 x 15
  • Cardio: 50 min. run with 25 min. of HIIT mixed in

 

Related: Get a Bikini Body in 60 Days!

 

Tuesday: Back/Rear delts/Abs/Cardio

  • Lat pull-down 3 sets (12-10-8 reps)
  • Close grip pull-down 3 sets (12-10-8 reps)
  • Single arm row 3 sets (15-12-10)
  • DB Pull-overs 3 sets (15-12-10)
  • Bent over rear delt-raise with DBs 3 sets (15-12-10)
  • Full sit-up on stability ball 4 sets (30-25-20-15)
  • Crunches 4 sets (30-25-20-15)
  • Leg raise with hip lift 4 sets (30-25-20-15)
  • Cardio: 40-50 min.

 

Wednesday: Chest/Biceps/Calves + cardio:

  • Incline chest press 3 sets (15-12-10 reps)
  • Pec fly with DBs 3 sets (15-12-10 reps)
  • Pec fly on machine superset with pushups to failure 3 sets (15-1210 reps)
  • EZ Bar curl 3 sets (15-12-10 reps)
  • Alternating DB curl 3 sets (15-12-10 reps)
  • Standing calf raise 3 sets (15-12-10 reps)
  • Seated calf raise 3 sets (15-12-10 reps)
  • Cardio: 50 minutes with 25 minutes of HIIT

 

Thursday: Cardio

Cardio: 50min.

 

Friday: Plyometrics/Cardio

  • Box squat jumps 3 x 30
  • Lateral box jumps 3 x 30
  • Split squat jumps 3 x 30
  • Tuck jumps 3 x 30
  • Lateral bounds 3 x 30
  • Side hops 3 x 30
  • Squat jump (progressing forward)
  • 20-30 minutes of additional cardio (either HIIT or steady state depending on how your body is feeling)

 

Related: Best Fat Burners For Women

 

Saturday: Shoulders/Triceps/Abs/Cardio

  • Shoulder press 4 sets (15-12-12-10)
  • Cable side raise 4 sets (15-12-12-10)
  • Cable front raise 4 sets (15-12-12-10)
  • Rear delt fly on machine 4 sets (15-12-12-10)
  • Bent over rear delt fly with DBs 4 sets (15-12-12-10)
  • Lying triceps extension 4 sets (15-12-12-10)
  • Cable underhand triceps extension 4 sets (15-12-12-10)
  • Full sit- up on stability ball 3 x 50
  • Double crunch 3 x 50
  • Bicycle crunch 3 x 50
  • Cardio: 45 min.

 

Sunday: Cardio

Ashley Kurtenbach

Diet:

Meal 1: 4 Egg whites and ½ c oatmeal
Meal 2: Whey protein shake and banana
Meal 3: 4 oz. Chicken broccoli/asparagus, brown rice
Meal 4: Whey protein shake, natural peanut butter
Meal 5: 4 oz. Lean Beef, ½ c. Spinach, 4 oz. sweet potato
Meal 6: Casein protein shake, natural peanut butter

Top 10 foods in her kitchen:

  • Eggs, eggs, and more eggs.
  • P28 bread
  • Oatmeal
  • Deer Meat/Fish
  • Turkey
  • Sweet Potatoes
  • Brown Rice
  • Spinach
  • Pretty much anything Walden Farms makes.
  • Protein may not be considered a food item but it consumes a couple shelves in my pantry.

 

Supplements

For supplements, she takes Instant Knockout fat burner to help her stay lean along with Multi-Vitamin, Vitamin B, C, D, Magnesium, Calcium, Fish Oil, Glucosamine, Glutamine, Whey Protein and a pre-workout

Source: Ashley Kurtenbach Interview

Ashley Kurtenbach
Facebook page: www.facebook.com/AshleyKurtenbachBikiniCompetitor

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