Let’s face it, not many of us are really prepared to work on our figure and fitness to the level of someone like a fitness model, who virtually lives and breathes fitness. And nor should we. Each one of us has our own personal goals and at the end of the day that’s what’s really important.
Even so, I thought it would be interesting to take a quick peek into the routine of a world-class fitness model, to see just how much work and commitment it takes to maintain such an amazing figure.
Jamie Eason is one of the most well-recognized fitness models in the world and one of my own personal role models (my biggest, in fact). She started out as a cheerleader in her younger days, fought back from breast cancer, and has become a professional fitness model with a body that many women (and men) would consider to represent perfection.
Jamie’s workout routine shown below was published in Oxygen Magazine:
Monday: Heavy Upper Body
“The reps are low on these because I go as heavy as possible to build muscle,” she says.
1) Barbell Bench Press: 6 sets, 3 reps
2) T-Bar Row: 6 sets, 3 reps
3) Standing Barbell Shoulder Press: 5 sets of 5 reps
4) Pull-ups: 5 sets, 5 reps (“You may want to use an assisted pull-up machine or do pull-downs if you’re not yet strong enough to do pull-ups with your bodyweight,” she suggests.)
5) Skull Crusher: 3 sets, 5 reps
6) Barbell Curl: 3 sets, 5 reps
Tuesday: Light Lower Body and Abs, plus Cardio
“I do higher reps with lighter weights on Tuesdays to help carve the muscles,” Jamie says, “but I only give myself a minute rest in between sets to maintain an elevated heart rate.”
1) Unilateral Leg Press: 3 sets, 15-20 reps
2) Lying Leg Curl: 3 sets, 15-20 reps
3) Dumbbell Walking Lunge: 2 sets, 30 reps
4) Seated Calf Raise: 3 sets, 20 reps
5) Crunch: 3 sets until failure
Cardio “I do plyometrics or 30-second sprints at 9 mph on the treadmill,” she says.
Thursday: Light Upper Body
“I do higher reps with lighter weights, and only a minute rest in between,” says Jamie.
1) Incline Barbell Press: 3 sets, 15 reps
2) DB Row: 3 sets, 15 reps
3) DB Lateral Raise: 3 sets, 1 rep
4) Pull-down to the front: 3 sets, 15 reps
5) Preacher Curl: 2 sets, 15 reps
6) Overhead DB extension: 2 sets, 15 reps
Cardio: Plyometrics or 30-second sprints at 9 mph on the treadmill
Friday: Heavy Lower Body and Abs
“Here’s where I do low reps with heavier weight to build strength,” Jamie says.
1) Barbell Squat: 6 sets, 4 reps
2) Rack Deadlift: 1 set, 8 reps; 1 set, 6 reps; 1 set, 4 reps; 1 set, 2 reps
3) Dumbbell Stiff-legged Deadlift: 3 sets, 6 reps
4) Standing Calf Raise: 5 sets, 5 reps 5) Hanging Leg Raise: 3 sets, 8 reps
Saturday: Cardio (Running or Stepmill)
You’ll notice that this program is quite heavily biased to resistance training rather than cardio exercise. You need to bear in mind that Jamie isn’t generally focused on fat reduction, but rather muscle tone.
The following weekly workout split was one that she posted on her Facebook page. As you’ll see, this one has a much higher cardio focus than the previous one, and is therefore most likely a routine she uses during a slimming-down phase.
- Monday: Back, cardio
- Tuesday: Shoulders, cardio
- Wednesday: Legs (Quads & Calves), cardio
- Thursday: Cardio of Choice
- Friday: Arms, chest & abs (with partner if possible)
- Saturday: Legs (Hams and Calves) & Glutes, cardio
- Sunday: REST!
Daily Eating Schedule
Jamie’s typical daily eating schedule shown below was published in Oxygen Magazine:
6:00am – Half a cup of oatmeal and five egg whites with chopped bell peppers and onions.
9:00am – Turkey meatloaf and one rice cake with two tablespoons of cinnamon cottage cheese on top.
12:00pm – Five ounces of stir-fried chicken with half a cup of brown rice and steamed veggies.
3:00pm – Two corn tortillas topped with black beans, pepper, onions and five ounces of grilled chicken.
6:00pm – Turkey meatloaf with a four-ounce sweet potato and one cup of steamed broccoli.
9:00pm – Six boiled egg whites, cut in half and stuffed with water-packed canned tuna (mixed with celery, onions, mustard and spices). Plus, one Toffuti pop.
As you can see, Jamie’s diet is ultra-clean. And, as she states herself, one of her big secrets is to eat every 3 hours.
Cool post! thanx 🙂
This is a great post!
If only more people would put out information like this. Very beneficial.
Very interesting; thank you for sharing!
This is good. I am going to share this with my friends.
Wow, Thank you for this blog. Thats all I can say.
thx i am impressed
Great blog, I am enjoying it!! Will come back again.
Ive began weight lifting for around 11 weeks not long after taking a long time break and have, noticed that I gained 5 pounds too my total weight. My training is right correct 4 day split. My eating is 95% well. So I have a question. Is the muscle I gained good enough for the start of my 11th week know that I couldnt use Creatine??
Hi Malcom, that sounds fine, but how sure you that the weight gain is all muscle? The only way to be sure is to monitor your body fat percentage, otherwise you could be gaining fat as well!
This is a good blog post. Keep up all the work. Thanks 🙂
Exceptionally insightful thanks!
Thank you for the information