"The best workout routine for myself
i figured out is, when i go to gym six times a week
for power training and five times a week for endurance.
So i try to be consistent in my training."
  • Youtube

Photos:

Profile:

Name: Ramona Braun
Started training in: 2012
Best Result: 2012 SRS Challenge in Stuttgart 1st place
Height: 161 cm
Off-season weight: 58 kg
Contest weight: 54 kg

RESULTS:

2012: 2nd placeInternational German Championship in Bochum/Germany
1st place Int. Rhein Neckar Cup (BaWü-Championship) & Int. German Championship Qualification in Hockenheim/Germany
1st place SRS Challenge in Stuttgart/Germany
2013: 3rd place German Championship in Wiesloch/Germany 2013Participation at the European Championship in Santa Susana/Spain 2013
1st place German Championship Baden-Württemberg & European Championship Qualification in Schorndorf/Germany2013
2014 Goal: Arnold Classic in Ohio, USA

training:

The best workout routine I figured out for myself is, when I go to gym six times a week for power training and five times a week for endurance. So i try to be consistent in my training. When I wake up in the morning, I start my day with an hour of endurance training. In the evenings I go to the gym for my power training.

Monday: Legs
Leg extension warm-up 3 x (8-12)
Squats 4 x (8-12)
Squatmachine 3 x (8-12)
Lounges 3 x (8-12)
Leg curl lying 4 x (8-12)
Leg curl standing 4 x (8-12)
Leg curl hyperextension 3 x (8-12)

Tuesday: Back and Abs
Pull-ups 4 x (8-12)
Dumbbell or barbell row 4 x (8-12)
Rowing machine 3 x (8-12)
Back extension 3 x (8-12)
Hanging crunches 4 x (20-30)
Abdominal machine 4 x (12-20)
Crunches on the ground 4 x (20-30)

Wednesday: Chest and Biceps
Pec deck (inclined) 3 x (8-12)
Dumbbell fly 3 x (8-12)
EZ-Curls 4 x (8-12)
Dumbbelll-Curls alternating 3 x (8-12)
Bilateral biceps machine 3 x (8-12)

Thursday: Legs
Leg extension warm-up 3 x (8-12)
Squats 4 x (8-12)
Smith squat 3 x (8-12)
Lounges 3 x (8-12)
Leg curl lying 4 x (8-12)
Leg curl standing 4 x (8-12)
Leg curl hyperextension 3 x (8-12)

Friday: Back and Abs
Pull-ups 4 x (8-12)
Dumbbell or barbell row 4 x (8-12)
Rowing machine 3 x (8-12)
Back extension 3 x (8-12)
Hanging crunches 4 x (20-30)
Abdominal machine 4 x (12-20)
Crunches on the ground 4 x (20-30)

Saturday: Shoulder and Triceps
Benchpress multipress 4 x (8-12)
Dumbbell shoulder press 3 x (8-12)
Lateral raise 3 x (8-12)
Bent over lat raise 3 x (8-12)
Close grip benchpress multipress 4 x (8-12)
Triceps pushdown 3 x (8-12)
Overhead cable extension 3 x (8-12)
Dips 3 x (8-12)

Weekly: Cardio – 4 x 60 minutes

Diet:

My favorite pre workout meal is chicken breast with salad and after the workout i only drink a protein shake. Many athletes do not take nutrition serious enough. I believe proper nourishment is very important, not only during workout times, so I am always keeping a healthy and balanced diet, supplemented with Glutamin, BCAA`s and protein shakes.


Meal 1:
250 g Cottage Cheese with Blueberries and Sweetener

Meal 2:
Superior Whey Core Protein Shake

Meal 3:
350 g Chicken, Vegetables and Rice

Meal 4:
Cottage Cheese with Fruits

Meal 5:
PRO6 Protein Shake

During Workout BCAA Micron caps and after Workout GlutamaX Warrior

Ramona Braun - Bodyfitness Competitor