Ana De Delia

Your favorite quote "> Based on materials:

Ana De Delia - Video


  • Age 34 years old
  • Height: 160 cm
  • Weight: 53 kg.


  • 1 How did you come to bodybuilding "> 2 Where do you get motivation?
  • 3 Training program
  • 4 If you could only choose 3 exercises, which ones would you choose and why?
  • 5 What is your diet?
  • 6 When you need to lose weight do you do high-intensity interval training or do regular cardio workouts?
  • 7 What supplements do you take?
  • 8 What is your favorite quote?
  • 9 Ana De Delia - Video

How did you come to bodybuilding?

I have been pretty athletic all my life. When I was younger, I practiced various sports, including swimming, ballet and gymnastics. At school, I was a member of the Track & Field Team, as well as the Inline Speed ​​Skating Team.

It has always been my dream to one day become an athlete. While I was training in the Inline Speed ​​Skating Team, I had the opportunity to go to Medellin, Colombia, as a member of the national team of Puerto Rico. Representing your country at a competition of this level is one of the most memorable events in my life.

When I was young, I was engaged in fitness to give way to stress. I always tried to keep my mind and body active in order to be distracted and not think too much about my domestic problems. My youth was not always sunny and rainbow, sometimes at home I felt like on the battlefield.

My father was very strict because of his bipolar disorder, and my parents constantly cursed.

Then the parents decided to divorce, but it was rather difficult to do at that time, but, thank God a little later, my father began to struggle with his character and began to go to church weekly. He became a different person after that. Everything seemed to get better until disaster struck our house, and we received unexpected news that my father had cancer and he had only a short time to live. And after a couple of months, my brother died unexpectedly in a car accident.

Then five months later, my father died in my arms after the Christmas holidays, it broke my heart and I became very depressed. I stopped going to the gym, and also lost interest in dating. A year after my father died on Thanksgiving, my cousin was accidentally killed in a mine, but I had to stay strong for my family.

Finally, one day, I was admitted to one of the best Next modeling agencies in Miami. I flew to Miami and stayed with relatives. I had a plan to find a job and achieve my dream, to work as a fitness model, but God had a different plan.

Two weeks after arriving in Miami, another blow awaited me, perhaps the largest of all.

My younger brother, the one I called "my double, " had an accident on a motorcycle. The next day I flew back to Puerto Rico, but he could never open his eyes again.

A week passed, and he died, I remember his last words, before I left for Miami, "Do not go there alone, take me with you." After that, I felt devastation, an abyss inside and plunged into a deep sense of loneliness. He was more than my brother: he looked like a son and a friend - all at once. I was so shocked for a couple of weeks that I could not even speak. Words just couldn't get out of my mouth, I was like a zombie. I have lost my soul, my strength and willpower.

During my depression, I gained weight and did not want to leave home so as not to meet friends.

Thanks to the help and love of my family, friends and God, I gradually began to regain my strength. I remember how I once cried and still could not talk, and on the fitness fitness divas were shown on the TV - I watched and thought how I want to be like them.

It was not just a desire to have such a physique, it was a desire to return to life, to make sense again. Then it is time to stop feeling sorry for yourself. I slowly began to gather strength and again go to the gym. I liked how my body was transformed and began to devote more and more time to training.

I joined the coaching team to help with the show, and to my surprise, I took second place in my NPC bikini contest — after this victory I can’t stop practicing until now. I found the perfect platform that allows you to combine fitness and modeling business. Bodybuilding changed my life and gave me new goals.

It always has something new, new impressions, bodybuilding gives a chance, inspires people and really changes the situation in this world!

Where do you get the motivation ">

Training program

I love circular training (exercises in the complex, a triple set and a giant set), when my heart beats constantly during training - it's great. I also like to do drop sets for any muscle groups.

Monday - Feet / Press

  • 5 x 20 Smith Squat (Superset)
  • 5 x 20 Diagonal Steps with Dumbbells
  • Side Squats (each leg) 3 x 20 (Superset)
  • 1 minute (jump rope, running on the spot, etc.)
  • Leg extension 5 x 20 (superset)
  • Leg Press 5 x 15
  • Medball training (jumping) 3 x 20 (superset)
  • 3 x 15 bench lift
  • 1 minute Planck

Tuesday - Shoulders / Triceps

  • Sitting Dumbbell Bench Press 4 x 10 (Superset)
  • Army Bench 4 x 10
  • Mahi in the simulator 4 x 10 (superset)
  • Arnold Bench 3 x 8
  • Side-to-Side 3 x 8 (Superset)
  • Stretching arms with dumbbells along the body at an angle of 3 x 10
  • Extending your arms over your head in the 3 x 15 simulator (superset)
  • 3 x 10 Elbow Pushups

Wednesday - Feet

  • leg curl 5 x 15 (superset)
  • step on the platform (stepper) (1 minute)
  • Deadlift 5 x 12 (Superset)
  • Lunges (per leg) 5 x 12
  • Leg Press 4 x 10 (Superset)
  • “Donkey Lift” 4 x 15

Thursday - Back / Biceps / Press

  • Wide grip pull-ups 4 x 8 (superset)
  • 4 x 8 Vertical Link Rod
  • Horizontal block pull 4 x 12 (superset)
  • Horizontal block pull 4 x 12
  • Hyperextension on a medical ball 5 x 15 (superset)
  • Good morning slopes 5 x 15
  • Lifting Dumbbell Biceps While Sitting 4 x 8 (Superset)
  • 4 x 12 EZ Barbell Lifting
  • Biceps lift on the lower block 4 x 10 (superset)
  • Raised legs 3 x 15
  • 3 x 15 torso bench lift (superset)
  • 3 x 15 torso to knees

Friday - Chest / Shoulders / Buttocks

  • 4 x 12 Dumbbell Bench (Superset)
  • Work on the block standing 4 x 12
  • 8 x 8 side-to-side (superset)
  • Straight Leg Cable Kickbacks 4 x 15
  • Cross lunges 4 x 12 (superset)
  • Lunges in Smith's car 5 x 15
  • Pelvic Lift 4 x 12 (Superst)
  • Butt Blaster 4 x 12 Butt Exercise

Saturday - Recovery

Sunday - Cardio - 45 minutes of cardio workout

If you could choose only 3 exercises, which ones would you choose and why "> Deadlift on straight legs - perfectly trains the back of the legs and buttocks.

Arnold's bench press - this exercise helped me to train decent sizes of deltoid muscles. Really great exercise.

Lunges - this exercise can be performed anywhere, it perfectly forms quadriceps and hips.

What is your diet ">

When you need to lose weight, you do high-intensity interval training or do regular cardio workouts ">

What supplements do you take "> Glutamine)
  • Amino Tren (BCAA)
  • Concret (Creatine)
  • Pump Exteme (Pre Workout)
  • Your favorite quote "> Based on materials:

    Ana De Delia - Video