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Krista Pallett.

What Workout Plan Worked Best For You?

This is a workout plan that I feel has worked best for me. I try to stick to this, but I mix it up sometimes to trick my muscles. I am trying to build up my back and shoulders so I focus on them a couple times a week. Along with lifting 6 days a week, I usually do 30 minutes of cardio daily.

Monday: Chest/Shoulders/Triceps

• Cable Crossovers: 3 Sets Of 12 Reps
• Flat Bench Dumbbell Press: 3 Sets Of 12 Reps
• Incline Flyes: 3 Sets Of 12 Reps
• Smith Machine Press Behind Head: 3 Sets Of 12 Reps
• Cable Lateral Raise: 3 Sets Of 12 Reps
• Dumbbell Lateral Raise: 3 Sets Of 12 Reps
• Front Dumbbell Raise: 3 Sets Of 12 Reps
• Rear Delts With Dumbbells: 3 Sets Of 12 Reps
• Overhead Extension With Dumbbell: 3 Sets Of 12 Reps
• Tricep Kickbacks: 3 Sets Of 12 Reps
• Tricep Press With Straight Bar: 3 Sets Of 12 Reps

Tuesday: Quads/Calves

• Squats: 3 Sets Of 12 Reps
• Single Leg Press: 3 Sets Of 12 Reps
• Hack Squats: 3 Sets Of 12 Reps
• Sissy Squats: 3 Sets Of 12 Reps
• Leg Extensions: 3 Sets Of 12 Reps
• Calf Raises On Leg Press: 3 Sets Of 12 Reps
• Calf Raises Seated: 3 Sets Of 12 Reps
• Crunches On Stability Ball: 3 Sets Of 15 Reps

Wednesday: Back/Biceps

• Wide Grip Pull Ups: 3 Sets Of 10 Reps
• Reverse Grip Lat Pull Downs: 3 Sets Of 10 Reps
• Bent Over Barbell Rows: 3 Sets Of 10 Reps
• Seated Cable Row: 3 Sets Of 10 Reps
• Hyperextensions: 3 Sets Of 10 Reps
• Straight Bar Curls: 3 Sets Of 12 Reps
• Concentration Curls: 3 Sets Of 12 Reps
• Single Dumbbell Curls: 3 Sets Of 12 Reps

Thursday: Shoulders/Abs

• Arnold Press With Dumbbells: 3 Sets Of 10 Reps
• Lying Side Lateral Raise: 3 Sets Of 10 Reps
• Seated Lateral Raise: 3 Sets Of 10 Reps
• Upright Row: 3 Sets Of 10 Reps
• Reverse Flyes: 3 Sets Of 10 Reps
• Decline Crunches: 3 Sets Of 15 Reps

Friday: Glutes/Hamstrings/Calves

• Barbell Lunges: 3 Sets Of 12 Reps
• Seated Hamstring Curls: 3 Sets Of 12 Reps
• Straight Legged Dead Lift: 3 Sets Of 12 Reps
• Step Ups: 3 Sets Of 12 Reps
• Leg Press: 3 Sets Of 12 Reps
• Seated Calf Raises: 3 Sets Of 12 Reps
• Donkey Calf Raises: 3 Sets Of 12 Reps

Saturday: Back/Abs

• Wide Grip Pull Ups: 3 Sets Of 10 Reps
• Single Arm Dumbbell Rows: 3 Sets Of 10 Reps
• Wide Grip Lat Pull Downs: 3 Sets Of 10 Reps
• Pullovers: 3 Sets Of 10 Reps
• Crunches On Stability Ball: 3 Sets Of 15 Reps
• Crunches With Rope On Cable Machine: 3 Sets Of 15 Reps
• Reverse Crunches: 3 Sets Of 15 Reps

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Krista Pallett.

What Nutrition Plan Has Worked Best For You?

Meal One:

• 8 Egg Whites
• 1.5 Slices Of Ezekiel Bread

Meal Two:

• 5 Oz. Protein
• 1/2 Cup Brown Rice
• 1 Cup Green Beans

Meal Three:

• 5 Oz. Protein
• 1/2 Cup Gluten Free Pasta
• 1 C Broccoli

Meal Four: (Post Workout)

• 1.5 Scoops Of Whey Protein Shake
• 2 Plain Rice Cakes
• Sugar Free Jam

Meal Five:

• 5 Oz. Protein
• 2 Cups Asparagus

Meal Six:

• Casein Protein Shake

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Krista Pallett.

What Supplements Have Given You The Greatest Gains?

I have always used l-glutamine and creatine and they seem to work well for me. Also I started using Satur8 Rush before my workouts which is my new favorite pre workout supplement! In the past I have gotten really bad muscle cramps and the Satur8 helps prevent those. Also it tastes amazing! With proteins I use Optimum Nutrition Whey and Casein products.

Why Do You Love Bodybuilding?

I love it because of how it makes me feel. My body started feeling better than it ever had once I began eating clean and working out on a regular basis. I also like to challenge myself in the weight room and see how hard I can actually push myself. It is really amazing being in control of my body and what I put into it. I love seeing the changes and knowing that I am responsible for them. It's just an overall amazing feeling.

What Are Your Future Bodybuilding Plans?

I really want to earn my pro card and it would be such an achievement to one day walk across the Olympia and Arnold stages. Also, I want to inspire others to start living healthier lives. I look up to so many ladies in the figure industry right now; I want to someday be the one that a young girl looks up to. I am also studying to become an ACE Certified Personal Trainer. I want to use my knowledge to help other people accomplish their goals and feel better about themselves as individuals.

Click To Enlarge.
Krista Pallett.

What One Tip Would You Give Other Bodybuilders?

Always believe in yourself. Always try your hardest and never give up.

Who Are Your Favorite Bodybuilders?

Jenny Lynn, Jamie Eason, Gina Aliotti, and Valerie Waugaman.

BodySpace

http://bodyspace.bodybuilding.com/kristamae/

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