Amanda Latona

IFBB Pro Bikini Competitor

  • D.O.B. - March 24
  • From - Pittsburgh, PA
  • Height - 5' 5"
  • Weight - 120 lbs.

Amanda Latona is a recording artist-turned-IFBB Bikini Pro and fitness model. Amanda landed her first record deal at the age of 18 in an all-girl group that performed and toured throughout Europe and the United States. Along with that record deal came a gym membership, and the day she set foot in a gym, she was hooked. Soon Amanda decided to take her love of being onstage and fuse it with her other passion, fitness, and compete. Amanda entered her first show in 2003 and won.

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N.O.-XPLODE - PUSH
N.O.-XPLODE RTD - Performance & Energy Igniter
BSN - Fueling Elite Fitness Commercial
AMINO X - Endurance and Recovery Agent
SYNTHA-6 - Ultra Premium Protein
N.O.-XPLODE 2.0 - Pre-Training Igniter
Lat Pulldown - Amanda Latona Turning Heads S1 EP10
Push Ups - Amanda Latona Turning Heads S1 EP9
Cable Cross Over - Amanda Latona Turning Heads S1 EP8
Single Arm Underhand Grip Press Down - Amanda Latona Turning
Hanging Leg Raises - Amanda Latona Turning Heads S1 EP6
Stability Ball Crunches - Amanda Latona Turning Heads S1 EP5
Smith Squats Workout - Amanda Latona Turning Heads S1 EP4
Walking Lunges Workout - Amanda Latona Turning Heads S1 EP3
Bulgarian Split Squat - Amanda Latona Turning Heads S1 EP 2
Plyos Workout - Amanda Latona Turning Heads S1 EP1

MONDAY/ LEGS

  • Smith machine lunges - 4-6 x 8-12
  • Squats (hack/free/deep) - 4 x 8-12
  • Butt blasters (standing or kneeling) - 4 x 8-15
  • Cable kickbacks - 4 x 12-15
  • Abductors - 4 x 12-15
  • Leg extensions - 4 x 8-12
  • TUESDAY/ BACK & ABS

    Pull-ups - 4 x to failure

  • Assisted pull-ups - 4 x 8-12
  • Lat pull-downs - 4 x 8-12
  • Reverse grip pull-downs - 4 x 8-12
  • Rows (seated cable/bent-over/one-arm) - 4 x 8-12
  • Hanging knee raises - 3 x 8-12
  • Hanging knee raises w/ medicine ball - 3 x 8-12
  • Weighted crunches superset weighted knee tucks on bench - 3 x 8-12 each move

WEDNESDAY/ HAMSTRINGS & CALVES

  • Stiff-legged deadlifts - 4 x 8-12
  • Single-leg hamstring curls - 4 x 8-12
  • Seated calf raises - 4 x 8-15
  • Standing calf raises superset w/ donkey calf raises - 4 x 8-15 each move
  • Leg press calf raises - 4 x 8-15

THURSDAY/ SHOULDERS & ARMS

  • Overhead press - 4 x 8-12
  • Lateral raises - 4 x 8-12
  • Front plate raises - 4 x 8-12
  • Reverse flys - 4 x 8-12
  • Incline curls superset w/ kickbacks - 3 x 8-12 each move
  • Rope cable hammer curls superset w/ overhead rope extensions - 3 x 8-12 each move
  • Barbell curls superset w/ skull crushers - 3 x 8-10 each move

FRIDAY/ GLUTES/ABS/CALVES

  • These areas are a priority for me, so I train them twice a week. On this day I will use generally the same exercises as on previous days, with some variation (e.g., walking or reverse lunges instead of Smith machine).

SATURDAY

  • REST

SUNDAY

  • REST

Notes: I stick to a clean diet year-round, so unless I am competing, I don't do a whole lot of cardio. I will tack on 20 min at the end of a session, or do 30 min of running on one of my rest days. I just love the way it makes me feel :)

Meal 1: 6 egg whites or egg beaters, ½ cup plain oatmeal or 2 slices of Ezekiel 4:9 toast, Multi-vitamin and vitamin C

Meal 2: 1 scoop of N.O.-XPLODE™

Meal 3: 1 scoop of Banana SYNTHA-6™ w/ fat-free organic milk and a banana. YUM!!!!!!

Meal 4: 4 oz. lean meat and slow carb (brown rice/sweet potato/Ezekiel 4:9 bread)

Meal 5: SYNTHA-6™ shake or SYNTHA-6™ RTD (I love chocolate!) & Handful of nuts

Meal 6: 6 egg whites plus 1 whole egg, scrambled w/ spinach, onions, garlic, tomatoes & low-fat cheese

Meal 7: ½ cup cottage cheese