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.
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