IFBB Pro Dana Shemesh Shows Off Amazing Body: "How Many Pullups Can You Do?"

Theresa Ivancik is an accomplished bodybuilder who frequently shares her intense workout routines and motivational messages with her fans on Instagram. Recently, Ivancik posted a video showcasing some of her favorite upper body exercises, including pull-ups, lat pulldowns, and dual pulley rows. She highlighted her focus and dedication, writing in the caption, "The time that leads to mastery is dependent on the intensity of our focus ✨3 weeks out - @mrolympia." Ivancik’s commitment to her craft is evident in the hard work she puts in at the gym, and her journey to mastery has inspired many of her followers. Here's how Theresa approaches her fitness regimen and the healthy lifestyle she embodies.

1. She Does Pull Ups

Ivancik is seen doing pull ups in her Instagram video. Asphalt Green states that the exercise is very beneficial. “Pull-ups are a fantastic way to improve upper-body strength. This exercise primarily targets your back and biceps, but involves many stabilizing muscles in your core, arms, and shoulders. Depending on the way you grip the bar, you can even work your chest. Plus, you don’t need any fancy equipment to do a pull-up. Tree branches, scaffolding, and even door frames are all places people can do pull-ups.”

2. She Does Pulldowns

Theresa Ivancik/Instagram

Ivancik is also seen doing lateral pulldowns in her video. This is also a great exercise to do. According to Piedmont, “The lat pulldown is a fantastic exercise for strengthening the latissimus dorsi muscle, the broadest muscle in your back. This muscle promotes good posture and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

3. She Does Shoulder Presses

Ivancik makes sure to do shoulder exercises. In this Instagram video, she is seen using the shoulder press machine. NIFS states that the exercise has a lot of benefits. “Throughout the history of fitness and muscle, one of the sexiest exercises is the overhead press (OHP). The overhead press is used as an assessment of one’s strength, it’s involved in the popular Olympic lifts and many activities of daily living, and it feels pretty darn good to lift something heavy up over your head. With so many variations that can develop strength and stability in the upper body, the overhead press can be a phenomenal tool in a training toolbox.”

4. She Has Dogs

Ivancik shared this video on Instagram of herself walking her dogs. She captioned it, “These are the days we cherish most—those precious moments spent creating memories with our beloved fur babies. Whether it’s a playful romp in the park, a cozy cuddle on the couch, or a spontaneous adventure, our pets bring endless joy and unconditional love into our lives. ✨ Each day offers a new opportunity to bond, laugh, and make unforgettable memories with our furry companions. So, let’s embrace these moments, treasure the joy they bring, and celebrate the special place our pets hold in our hearts. 💞”

5. She’s Committed

Ivancik is committed to staying healthy. She talked about this in the caption of this Instagram post. “✨Walking that walk isn’t just about moving; it’s about living with purpose and confidence. It means embodying your values and aspirations in every step you take. Whether it’s pursuing your goals, standing up for what you believe in, or simply carrying yourself with self-assurance, walking that walk shows the world who you are. When you walk that walk, you inspire others to do the same. It’s about action, integrity, and making a positive impact. So, lace up your shoes, hold your head high, and stride forward with determination. Your journey is yours to own, and every step counts.✨”

Andrea Shaw is tackling leg day – in her workout gear. In a new social media post the bodybuilder shows off her amazing figure and impressive strength during an intense workout session at the gym. “Another leg day in the books. Having specific glute and hamstring focused days is something new for me as of this past prep but I’m enjoying it,” she captioned the Instagram clip. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Her “Life Is Bodybuilding”

Andrea devotes herself to staying in shape. “There is a lot that goes into it,” she told BarBend. “My life is bodybuilding — almost exclusively for three months out of the year. I have to give it my best.”

2. She Trains Every Day

“I train every single day,” she said. “The goal is to work out seven days a week and to train each body part twice a week. The average person training is hitting a body part once a week. So, after four weeks, they’ve only trained that body part four times. If I train everything twice a week, I’ve hit that body part eight times in that same four weeks.”

3. Back Day Workout

On back day she focuses on her lower back, lats, and traps, while indirectly working her biceps. She does 10 exercises performing sets at a fast pace.

• Rack Pull: 5 x 8-12
• Pendlay Row: 4 x 8-10
• Barbell Shrug: 4 x 8-12
• Barbell Upright Row: 4 x 8-12
• Bent-Over Barbell Shrug: 4 x 8-12
• Wide-Grip Pull-up: 2 x 6
• Narrow-Grip Pull-up: 2 x 6
• Bent-Over Straight Arm Pulldown: 4 x 12
• Wide-Grip Pulldown: 4 x 12
• Face Pull: 4 x 12

4. Chest and Glute Day Workout

Shaw does two chest-specific moves on these days, including the side-by-side chest press. She also does glute bridges into the workout with dumbbells and five sets of farmer’s carry.

• Flat Dumbbell Bench Press: 6 x 8-12
• Side-by-Side Chest Press: 6 x 8-12
• Glute Bridge: 5 x 8-12
• Farmer’s Carry with Dumbbells: 5 sets

5. Leg Day Workout

On leg day Andrea starts with warmups and then moves onto doing 25 total sets of a chosen exercise.For example, she might go on the leg curl machine, select a weight, and perform a single rep each, rest a minute, then do two reps with the same weight, followed by three, and on and on until 25 reps. She ends up doing 325 reps. “When I finish that, my legs are humming,” she joked.

Pauline Nordin is getting sweaty in her workout clothes. In a new social media post the bodybuilder shows off her incredibly fit figure during an exercise session at the gym. “The lack of heavy looking equipment doesn’t mean the workout feels LIGHT. If it feels TOO LIGHT it does not matter how heavy it is, it’s all relative. But the mind usually stops all development in body, due to fear of reps past 21! The burn starts there, past the “honeymoon” phase of a workout, will you last and keep your passion and love for the game? I will because I keep it INTERESTING and I live to prove myself wrong about myself and to be my BEST PAULINE so I have THE BEST FRIEND IN ME FOR ME in this body life with a 100% guarantee of no fail no flake no let go. That’s the kind of partner I want in my life, someone I know without doubts will BE ALL I NEED AND ALL I WANT. So I’m that! ALL MY LOVE TO YOU ALL! I’ll share the podcast on my story then I will spend my weekend in solitude to meditate and just be happy, but first LEG DAY!!!” she captioned the post. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. How She Discovered Bodybuilding

Pauline discussed her road to bodybuilding to Simply Shredded. She explains that at 17 she was in the “not eating and doing 500 sit-ups a day” routine. “I accidentally bumped into a Muscle & Fitness magazine and saw the fitness model on the cover. I was terrified, she looked CRAZY, but in some way it caught my attention,” she said. “I realized it took dedication, discipline, a lot of exercise and a strict diet. I liked that and felt this was meant for me. I decided to become a pro bodybuilder, went to my first gym and told the trainer I was going to be onstage in 2002 (3 years later) and I needed to get muscular. Said and done, I trained nonstop for 3 years, went on stage and became the ‘Teen National Champ’ three years in a row and runner up in the Senior Division Under 52 kilograms 2 years in a row.”

2. Free Weights

Pauline relies on free weights, “1-8 reps, and old-school compound lifts,” she says. “I don’t have a set routine, but I am always including the compound basic movements like squats, presses, free weight rows, pull-ups. I don’t keep track anymore about sets and reps, I used to do it for a decade and then called it a day. As soon as I write up a routine I get the urge not to follow it so that’s why I improvise and go with what I have mentally prepared for myself the hour before.”

3. Cardio

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Pauline also does cardio. “I also do cardio 6 days a week. I alternate between short intense sessions (20 min) @ 85-90% MHR and slower ones at 70% MHR,” she says.

4. Her 3 Favorite Exercise

Here are Pauline’s 3 favorite exercises:

1. Deadlifts: “Because they shape the whole body,” she says.
2. Shoulder Presses: “Because they give the illusion of broader shoulders and a smaller waist,” she explains.
3. Bent Over Barbell Rows: “The king of upper body muscularity,” she says.

5. Here Is What She Eats in a Day

“I super emphasize on veggies, I don’t eat grains except for wheat bran on ‘plan A’ days which is a ‘Veggie/Protein/EFA’ diet. On plan B days I refeed which means about 100-300% more calories and almost all carbs from oats, rice, pumpkin, jello pudding etc. I use lots of BCAAs and fish oil supplements in my diet as well. I am an AST sports science athlete and use their products and I follow my own diet concept: FIGHTER DIET!” Pauline says.

• "Meal 1: Wheat bran, Whole flax cooked to Porridge, added vanilla Vp2, Cinnamon, Truvia
• Meal 2: Egg whites, CLA & Fish oil
• Meal 3: Egg whites
• Meal 4: Pre workout shake with BCAA’s, Glutamine & Beta-alanine
• Meal 5: Vp2 shake with BCAA’s, Glutamine, NAC
• Meal 6: Veggies, Chicken or Egg whites or Pink salmon, some Shirataki noodles & mustard
• Meal 7: Chocolate protein powder with cocoa powder and coconut shreds plus stevia to sweeten it"

Mengru Zhang competes in international bikini fitness competitions. She shares a lot of workout posts on Instagram. In a post from last month, she practiced for a competition. In it, Zhang posed in workout gear. She captioned the post, “Professional league bikini style practice.” How does she stay so fit? Read on to see 5 ways Mengru Zhang stays in shape and the photos that prove they work.

1. She Does Squats

In this post on her Instagram, Zhang is seen doing squats. Allina Health states that squats have a lot of benefits. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong. Include squats in your exercise routine two to three days a week to reap the benefits from this dynamite move. Rest at least one day to allow muscle recovery.”

2. She Weight Trains

In her previous post, Zhang is seen doing squats with a barbell. She shares a lot of posts of herself using weights. The Mayo Clinic states, “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”

3. She Does Chin-Ups

In this video, Zhang is seen doing chin-ups. ACE Fitness states that the exercise has a lot of benefits. “Chin-ups can help improve grip strength, posture and appearance, while also helping to strengthen muscles that stabilize the spine. This, in turn, can help reduce one’s risk of back pain and injury. Even if a client is only able to do one or two chin-ups at a time, this exercise offers tremendous benefits, especially for the back, shoulders, forearms and biceps.”

4. She Does Donkey Kicks

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In this video, Zhang is seen doing donkey kicks. According to WholesomeFood.org, the exercise has a lot of benefits. “By incorporating donkey kicks and training jump rope into your regular workout routine, you'll reap the benefits of improved balance, stability, and overall lower body strength. Plus, the cardiovascular benefits of jump rope can help you burn calories and improve your overall health. So why not give them a try and see the difference for yourself? Your lower body will thank you!”

5. She Values Her Glutes

Mengru Zhang recently shared a video of her, captioned "Return to training," her glutes on full display. Try a Glute Bridge, says the ACE: "Lie in a supine position with the knees bent and the feet flat on the floor. Place the feet hip distance apart. Tighten the core and move into a slight posterior pelvic tilt. Exhale, contract the glutes and press the hips up and away from the floor. Inhale and lower the hips to the starting position. Complete 12 repetitions; rest and repeat for a total of two to four sets."