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)
- Lying Leg Curl 4x15 superset with Step Ups 4x15
- Smith Machine Split Squat 4x15
- Seated Leg Curl 4x15 superset with Step Ups 4x15
- Barbell Hip Thrust 3x15
- Straight Leg Deadlift 3x12
Shoulders
- Warmup: Dumbbell Lateral Raise pyramid (10lbs, 15lbs, 20lbs, then back down)
- Dumbbell Military Press
- Cable Rear Delt Flyes
- Smith Machine Upright Row
- Seated Side Laterals
Arms
- Rope Pulldown superset with Dumbbell Curls
- Skullcrushers superset with Barbell Curls
- Dip Machine setupset with Preacher Curls
Back
- Lat Pulldown 4x12 with increasing weight each set
- Seated Close Grip Row 4x12-15
- Dumbbell Row on flat bench 4x12
- Hyperextensions
- Straight Arm Pulldowns 4x12
Arms #2
- Active Warmup: Chin Ups (assisted) 4x15 superset with weighted dips
- Straight Bar Curl 4x10 superset with Skullcrushers
- Cable Double Bicep Curl 4x12
- Dumbbell Hammer Curl
- Cable Triceps Kickback
- Triceps Pushdown with rope 4x12
- Preacher Curls
Booty Burn
- Alternating Lunges on smith machine
- Straight Leg Deadlift
- Hack Squat Side Lunges
- Reverse Hack Squat superset with Dumbbell Pile Squats