Fitness Model & ContestPrep.com Owner Julie Bonnett’s Workout & Diet Plan

Trimmed&Toned Team.

Jewels’ Workout

I always begin my workouts with 12 arm circles forward/backward, side bends, hamstring, trap and lat stretches. This helps me pinpoint any irritations and ensure I am not scheduled to train a bodypart that is still recovering from my last session. It also gives me a few minutes to blast my music and being to pump myself up for my workout.

Julie Bonnett’s Workout Routine

Day 1 – Priority Day

20/15/15/10/8 x Leg Press (Push through heels)
12/side x 4 sets Single Leg Machine Curls, SuperSet with 20 Bosu Squats
12-15 x 4 sets Leg Extensions, SS with 15 Pop Squats
8-12 x 4 sets Prone Leg Curls, SS with 15 Pop squats
30 steps x 3 sets Walking Lunges, SS with DBs, SS 20 Machine Abduction
15 x 3 sets Standing Calves, SS with 30 BB Glute Hip Thrusts
Cardio: Stepmill x 30-40 mins stopping to rock 20 Pop Squats every 5 minutes & top up cardio to reach 2 hrs EVERY day with spin, plyos, outdoor cycling or rollerblading.

Day 2 – Shoulder & Core

15-20 x 2 sets of Machine Shoulder Press
12 x 3 sets Arnold Press, SS with Seated Reverse DB Flyes
15 x 3 sets Standing Cable Face Pulls, SS Plate Steering Wheels
15-20/side x 4 sets Single Arm Reverse Cable Flyes, SS with Handstand Push-ups or Handstand Plank and Bicycle Crunches x 60
15-20 x 4 sets Cable Crunches, SS with Ball Crunches, Oblique Twists on Decline
Bent Arm DB Lateral Raises, dropset x 2, SS with Roman Chair Leg Raises, Bicycles Crunches x 60

Day 3 – Back & Arm

<12 x 2 sets Neutral Grip Chin-ups
12 x 3 sets Hammerstrength Machine Pulldowns, SS with 21s with BB, Close Grip BB Military Press (Hinge Press)
12/side x 3 sets Single Arm Cable Row, SS with Double Tricep Kickbacks, Alternating DB Curls
12 x 3 sets Straight Arm Pressdowns, SS with DB Preacher Curls, Dips
8-12 x 3 sets Seated Cable Row, SS with Concentration Curls, Rope Pressdowns

Day 4 – Lower Body (Hamstraing/Glute Priority)

15/12/12/8/8 BB Squats, SS with 30-60 sec Run on Spot & 10 Pop Squats
12/12/8/6 Stiff-Legged Deadlifts, SS with 30 BB Glute Hip Thrusts, 60 Bodyweight Squats
15-20 x 3 sets Good Mornings, SS with Prone Leg Curls
Seated Leg Curls 8-12 rep range, SS with Plie Squats or Calves
Abductor Machine x 30 reps, 3 sets, short rest between sets
Standing Calves SS with Glute Kickbacks
Leg Extensions

Day 5 – Chest/Shoulders/Triceps/Core

BB Bench, SS with Knee-Pull in on the Bench x 25
DB Shoulder Press, SS with Standing Reverse DB Flyes and Crunches on Floor
Standing Reverse Cable Flyes, SS with Wall Handstand Planks or Handstand Push-ups
Rope Pressdowns, Ss with Tricep Push-ups
Tricep Isolation Machine
Roman Chair Leg Raises x 12, then 6 with knees only up, SS with Back Extensions on Bench
Extra Core if time allows

Julie Bonnett Video: Sexy Toronto Photoshoot [HD]

Julie Bonnett’s Diet

I admittedly eat low carb when dieting for a show or big photo-shoot.

Meal 1: Chicken Breast or Lean Beef with 3 Egg Whites and Fusion Omega Oil
Meal 2 is (Pre workout) Protein Shake with Glutamend, SubQ and Purple K and Veggies
Meal 3: (Post workout) Protein Shake with Glutamend
Meal 4: Chicken Breast or Lean Beef with 3 Egg Whites and Fusion Omega Oil
Meal 5: Salad with lean protein (i.e. Tuna, Salmon, Chicken)
Meal 6: Lean protein (i.e. Tuna, Salmon, Chicken) and Nuts

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