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December 23, 2016

Optimum Nutrition Athlete - Ali Mackinney

 

Ali Mackinney is an Optimum Nutrition athlete and NPC bikini competitor.

 

Ali's Bio

Choosing a heathy, fit lifestyle has been the best decision I have ever made. I started competing a little over 3 years ago, and shortly became a WBFF Pro Fitness Model. Recently, i have decided to turn in my pro card and begin competing in the NPC in the bikini category with hopes of becoming an IFBB pro eventually.

I was born and raised on the east coast in New Jersey and moved out to California when i was 18 to attend cosmetology school. I have been a hairstylist for over 10 years now and a certified personal trainer for over 2 years. I am so thankful to be part of Optimum Nutrition, they are a company (actually really a family) that stands behind and believes in their products 100%.

I will be competing in my first national NPC show later this month (JULY in Vegas) so fingers crossed for me!! :)

 

Ali's Training Program

Leg Day (Hamstring & Glute focus)

  1. Lying Leg Curl 4x15 superset with Step Ups 4x15
  2. Smith Machine Split Squat 4x15
  3. Seated Leg Curl 4x15 superset with Step Ups 4x15
  4. Barbell Hip Thrust 3x15
  5. Straight Leg Deadlift 3x12

 

Shoulders

 

  1. Warmup: Dumbbell Lateral Raise pyramid (10lbs, 15lbs, 20lbs, then back down)
  2. Dumbbell Military Press
  3. Cable Rear Delt Flyes
  4. Smith Machine Upright Row
  5. Seated Side Laterals

 

 

Arms

  1. Rope Pulldown superset with Dumbbell Curls
  2. Skullcrushers superset with Barbell Curls
  3. Dip Machine setupset with Preacher Curls

 

 

Back

  1. Lat Pulldown 4x12 with increasing weight each set
  2. Seated Close Grip Row 4x12-15
  3. Dumbbell Row on flat bench 4x12
  4. Hyperextensions
  5. Straight Arm Pulldowns 4x12

 

Arms #2

  1. Active Warmup: Chin Ups (assisted) 4x15 superset with weighted dips
  2. Straight Bar Curl 4x10 superset with Skullcrushers
  3. Cable Double Bicep Curl 4x12
  4. Dumbbell Hammer Curl
  5. Cable Triceps Kickback
  6. Triceps Pushdown with rope 4x12
  7. Preacher Curls

 

    Booty Burn

    1. Alternating Lunges on smith machine
    2. Straight Leg Deadlift
    3. Hack Squat Side Lunges
    4. Reverse Hack Squat superset with Dumbbell Pile Squats

     


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