India Paulino

IFBB Pro Bikini Competitor

  • D.O.B. - July 17
  • From - Dominican Republic
  • Height - 5'2"
  • Weight - 110 lbs.

India is a certified police officer who has recently taken a break from catching bad guys in order to dedicate more time to her passion, fitness. She is an IFBB Bikini pro, fitness model and a writer for Fitness Rx for Women magazine. “Inspiring and motivating others to change their life for the better is what I live for,” says India. “I believe that anything is possible and everyone can reach their hopes and dreams if they really want to.”

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  • MONDAY/ Legs
    • Leg extensions
      • 5 x 15
    • superset with
    • Shoulder-width leg press
      • 5 x 20
    • Switch-jump lunges
      • 5 x 15
    • Narrow-stance squats
      • 4 x 15
    • superset with
    • Walking lunges
      • 4 x 10 each leg
  • TUESDAY/ Shoulders/Triceps
    • Shoulder press
      • 4 x 10
    • superset with
    • Wide-grip barbell overhead raises
      • 4 x 10
    • Rear lateral raises
      • 4 x 10
    • Arnold press
      • 3 x 8
    • superset with
    • Lateral raises
      • 3 x 8
    • Rope push-downs
      • 3 x 15
    • superset with
    • Dumbbell nose crushers
      • 3 x 10
    • Dumbbell kick-backs
      • 3 x 15
  • WEDNESDAY/ Back/Biceps
    • Wide-grip pull-downs
      • 6 x 8
    • superset with
    • Close-grip seated cable rows
      • 6 x 8
    • Reverse-grip barbell rows
      • 4 x 12
    • superset with
    • One-arm pull-downs
      • 4 x 12
    • Hyperextensions
      • 5 x 15
    • superset with
    • Supermans
      • 5 x 15
    • Preacher curls
      • 4 x 8
    • superset with
    • Seated dumbbell curls
      • 4 x 12
    • Incline dumbbell curls
      • 4 x 15
  • THURSDAY/ Hamstrings
    • Leg curls
      • 5 x 15
    • superset with
    • Weighted step-ups on bench
      • 5 x 12
    • Seated leg curls
      • 5 x 12
    • superset with
    • Stiff-leg deadlifts
      • 5 x 12
  • FRIDAY/ Chest/Shoulders/Butt
    • Pullovers
      • 5 x 12
    • superset with
    • Incline cheer press
      • 5 x 12
    • Side lateral raises
      • 8 x 8
    • Single-leg press
      • 5 x 15 each leg
    • superset with
    • Walking pump lunges
      • 5 x 12 each leg
    • Cable squats
      • 5 x 15
    • Hyperextensions
      • 4 x 20
    • superset with
    • Butt machine
      • 4 x 15
  • SATURDAY
    • REST
  • SUNDAY
    • REST

Meal 1

  • 4 egg whites or 1 scoop LEAN DESSERT PROTEIN™
  • 1/3 cup oatmeal
  • 1/2 grapefruit

Meal 2

  • 4 oz white fish
  • 1/4 cup vegetables
  • 2 oz sweet potato

Meal 3

  • 4 oz chicken
  • 1/3 cup green beans

Meal 4

  • 1 scoop SYNTHA-6™
  • 14 raw almonds

Meal 5

  • 4 oz white fish
  • 3 oz sweet potato
  • Asparagus

Meal 6

  • 3 oz tuna
  • 2 cups spinach
  • 1/2 cup cucumbers
  • 1/4 cup carrots