Tamra Dae

Content

  • 1 How did you start bodybuilding "> 2 Where do you get motivation from?
  • 3 How did you get into the fashion industry, and what do you like most about it?
  • 4 What is the most memorable photo shoot for you, or what the funniest thing happened on the set?
  • 5 Which training program is best for you?
    • 5.1 Training program
  • 6 If you had to choose only 3 exercises, what would you choose and why?
  • 7 What is your secret to your incredibly developed buttocks?
  • 8 What is your favorite diet?
  • 9 What supplements do you take?
  • 10 What are you interested in and interested in outside the gym?
  • 11 Favorite saying
  • 12 Tamra Day Workout - Video

How did you start bodybuilding?

I was a former soccer player and after three years of inaction I realized that I can no longer stay in this form. At that time, there was no idea what a real training session was, or 'workout', since all I knew was football. My parents are both former bodybuilders, so I went to my father and said that I was going to participate in the competition.

I signed up for the first show and gave myself 5 weeks to get in shape!

Where do you get your motivation ">

How did you get into the fashion industry and what do you like most about it ">

What photo shoot is the most memorable for you, or what the funniest thing happened on the set ">

Which training program is best for you?> Training program

Monday: biceps femoris / buttocks

  • Smith squats (weight gain) 4 x 10/8/6/4
  • goblet squats (with a weight on the chest) 3 x 12
  • Bulgarian split squats 3 x 12 (each leg)
  • leg press (weight increase) 3 x 25/15/10
  • sitting curl 3 x 12
  • swing the legs back on the lower block 4 x 25

Tuesday: Shoulders / Triceps

  • breeding dumbbells 4 x 12
  • external rotation on a cable simulator 3 x 12
  • extension from behind the head on the lower block 3 x 12
  • inclined dumbbell bench press 3 x 12
  • extension with a rope on the lower block in an inclination of 3 x 15
  • push-ups 1 x to failure

Wednesday: back / press

  • wide traction from above 3 x 12
  • traction rods in an inclination of 3 x 12
  • traction sitting 3 x 12
  • traction of the upper block 3 x 12
  • raises legs in the hang 3 x 15
  • Russian twists (using a stuffed ball) 3 x 25

Thursday: rest

  • recovery

Friday: Feet / Plyometry

  • leg extension in the simulator (weight gain) 3 x 25/15/10
  • squat with a barbell on the chest 3 x to failure
  • ski 3 x 20 (each leg)
  • the one with a box 3 x 60
  • bouncer 100
  • jumping on the box 3 x 12
  • lateral movements 3 x 10 (on each side)

Saturday: rest

  • recovery

Sunday: rest

  • recovery

If you had to choose only 3 exercises, what would you choose and why ">

What is your secret of your incredibly developed buttocks ">

What is your favorite diet ">
  • Food 1: 1 whole egg, 3 egg whites, 1 toast or ½ cup oats and 2 tablespoons of raisins
  • Food 2: 100-150 g of chicken, fish or red meat, ½ cup of beans, 100 g of asparagus or Brussels sprouts and ½ potato (on the days before lifting heavy weight)
  • Nutrition 3: 1 scoop of protein
  • Nutrition 4: 100-150 g lean meat, 100 g asparagus, broccoli or green beans and 60 g brown rice or quinoa
  • Nutrition 5: 1 apple and 1 tablespoon of peanut butter

What kind of supplements do you take "> a protein shake after lifting a heavy weight. In other cases, I eat protein foods. I also take multivitamins and vitamins to strengthen the immune system in the afternoon; that's all!

What are you interested in and interested in outside the gym?

I'm in love with my business. For me, this is creativity and pleasure! In addition, I like to relax at home, watching cooking shows, documentaries, anything funny or travel related, on Netflix.

Favorite saying

“A poor person is not one who does not have money, but one who does not have a dream.”

Based on materials: simplyshredded.com

Tamra Day Workout - Video

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