Bianca Gabriela is a brand-new face in the current fitness industry. Her beautiful body exudes ‘perfect aesthetics’ in every sense. She often posts pictures and videos of her workout sessions on social media handles.
And this in turn has given her a huge follower base. There are many of her followers who want to know about her fitness regime. And if you are one of them, then let us tell you that you are at the right place.
Here in this post, we will be giving you a detailed insight into Bianca Gabriella’s workout routine and diet plan. So without further ado, let’s proceed.
Bianca Gabriela’s Workout Principles
Bianca is 5 feet 6 inches tall and weighs around 120 lbs. She got started with bodybuilding with the intention to change her entire life. And with her disciplined approach, she was able to do so as well.
Bianca trains under Renaldo Gairy. Her workout routine has plenty of exercises to target each of her muscle groups adequately. She follows a high-volume training protocol and ensures to give her one hundred percent in each of her workout sessions to become her very best version.
Bianca also resorts to changing up her workout plan on a regular basis. Doing so keeps it quite challenging and also saves it from getting monotonous.
Bianca Gabriela’s Workout Routine
Bianca has tried out numerous different workout routines over the years. However, the one which serves her prime interests happens to be the training routine in which she hits the gym 5 days a week targeting a single muscle group in each of her workout sessions.
By following such a kind of training protocol, Bianca is rest assured that each of her muscle groups is getting adequate amounts of rest and recuperation. After all, that’s something which is most needed taking into consideration Bianca’s intense exercise routine.
Bianca’s well-shaped glutes are certainly the most noticeable muscle groups in her entire body. To train them well she performs exercises like weighted hip bridges and stiff-leg deadlifts.
Now let’s find out what all exercises she performs for her other muscle groups by throwing light on Bianca Gabriela’s workout routine:-
- Leg extensions- 2 sets of 12-15 reps
- Barbell squats- 3 sets of 10-12 reps
- Sumo squats using a smith machine- 3 sets of 12 reps
- Leg press- 6 sets of 15-20 reps
- Step-up lunges- 3 sets of 15 reps
- Wide grip lat pulldowns- 2 sets of 12-15 reps
- Close grip lat pulldowns- 3 sets of 10-12 reps
- T-bar rows machine- 3 sets of 12 reps
- Seated cable rows- 4 sets of 12-15 reps
- Single-arm dumbbell rows- 3 sets of 15 reps
Wednesday- Chest and Arms
- Pushups- 3 sets of 15 reps
- Incline dumbbell press- 3 sets of 12-15 reps
- Cable crossovers- 3 sets of 10-12 reps
- EZ-bar curls- 3 sets of 12-15 reps
- Dumbbell hammer curls- 3 sets of 15 reps
- Overhead rope extensions- 3 sets of 12-15 reps
- Rope pushdowns- 3 sets of 15 reps
Thursday- Hamstrings and Glutes
- Barbell reverse lunges- 3 sets of 12 reps
- Stiff-leg deadlifts- 4 sets of 10-12 reps
- Machine kickbacks- 3 sets of 12-15 reps
- Single-leg cable deadlifts- 3 sets of 10-12 reps
- Seated hip abduction machine- 3 sets of 12 reps
- Weighted hip bridges- 4 sets of 20 reps
- Machine overhead press- 3 sets of 10-12 reps
- Lateral raises- 3 sets of 12 reps
- Incline bench single lateral raises- 3 sets of 10-12 reps
- Reverse cable laterals- 4 sets of 12-15 reps
- Bent-over dumbbell laterals- 4 sets of 10-12 reps
Saturday and Sunday- Yoga/Rest
High-Intensity Interval Training (HIIT)
Bianca’s lean and defined body has been a result of her intense cardio sessions that burn off excess fat from her frame. For cardio’s sake, she chooses to go with HIIT. Talking about its importance she claims,
“I love HIIT. I find it challenging, intense, and very effective. What more could you want?”
Performing HIIT gives her an intense cardio workout that torch off fat from her frame along with boosting her cardiovascular endurance.
Love for Yoga
Bianca is also a big admirer of yoga. On weekends she likes to perform yoga which boosts her overall flexibility. It also contributes to lowering her stress levels and keeping her mental health in check.
Bianca Gabriela’s Diet Plan
Just by looking at Bianca’s perfectly-developed body, anyone can get an idea that it isn’t just a result of her intense training sessions. She has also been quite disciplined with sticking to a well-structured nutrition plan.
Talking about her diet plan, Bianca says,
“My diet is pretty standard, ‘bodybuilding diet’ “.
This means that it has a balanced share of proteins, complex carbs, and good fats. She also consumes a lot of green veggies to fetch her body essential vitamins and other micronutrients.
Bianca trains like a freak, and to ensure she recovers well from such intense training sessions, she has to eat plenty of whole food items. To get that job done she consumes 6 meals a day.
So let’s get to know what all food items are included in Bianca Gabriela’s meal plan:-
- 5 egg whites
- 8 oz. oats
- 1 cup of coffee
- 3 oz. sweet potatoes
- 3 oz. chicken breast
- 4 oz. green beans
- One whey protein shake
- 3 oz. white fish
- 8 oz. steamed vegetables
- 3 oz. turkey
- 1 tbsp balsamic vinegar
- Mixed green salad
- One casein protein shake
Apart from eating nutritiously, Bianca also ensures that she keeps her body adequately hydrated. To serve that purpose, she drinks plenty of water and other fluids (like juice, etc.) throughout the day.
Bianca Gabriela’s Supplements
To maintain her perfect body, Bianca has to rely on a perfect nutrition plan as well. And to make her nutrition plan perfect she includes a few supplements into it.
Bianca Gabriela’s supplements stack includes the following:-
- Whey protein
- Casein protein
- Fish oil
Bianca sips BCAA during her workout sessions to keep her body in an anabolic state. She also consumes glutamine to boost her muscle recovery.
Bianca takes a whey protein shake post her workout sessions to fetch her muscles a quick supply of fast-digesting protein. She also takes a casein protein shake before going to bed. Being a slow-digesting protein, it keeps her full during her sleeping hours fetching her body essential amino acids.
Supplementing her nutrition plan with fish oil helps Bianca to counter inflammation.
She also consumes a multivitamin supplement to make up for her nutritional deficiencies. Its consumption also keeps her hair, skin, and nails healthy.
When Bianca had started her fitness journey, she was pretty disciplined about transforming her life. And she succeeded in doing so as well. Well, that’s something we all must learn from her.
If you too wanna transform your life by getting in great shape, the info mentioned in this post will serve you pretty well. Just modify it a bit taking into consideration your training experience.
Also, make sure to stay disciplined and consistent with your fitness journey. It will surely elevate your physique and fitness levels to newer heights.