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.”

India first decided to give fitness competitions a try in 2010. She qualified for Nationals after winning the Novice Overall category and placing second in her class at her first competition, the NPC Ft. Lauderdale Cup in October 2010. Four shows later India earned her IFBB pro card at the 2011 NPC Junior Nationals by winning the Bikini Overall. In her second pro show, the 2011 IFBB Jacksonville Pro, India placed second and qualified for the prestigious Bikini Olympia. She went on to win the IFBB Ft. Lauderdale Pro and IFBB Miami World Pro while earning a sixth-place finish at the Bikini Olympia, capping off a strong rookie season.

2012 saw India win the IFBB Pittsburgh Pro and IFBB New York Pro while also repeating as champ at the IFBB Miami World Pro. She also earned top-three finishes at the two biggest shows in the sport, placing second at the Arnold Classic Bikini International and third at the Bikini Olympia.

India is always in demand as a fitness model and has been featured in several publications including Muscle & Fitness Hers, Flex, Fitness Rx for Women, Fit Girl, NPC News and Muscular Development.

Even with so much success already, India’s star continues to rise. When asked about signing with BSN® she had this to say: “Wow! I'm so excited to represent such an amazing company. I plan on being in the fitness industry long-term and I know that BSN®'s products will help give my body what it needs so that I am able to do that. FINISH FIRST® says it all!”

Glute Training - Tone Your Butt! with India Paulino
Gym Motivation - Team BSN
India Paulino - 2013 Ms Bikini Olympia Training
Bodybuilding.com Supplement Awards - Vote Now!
N.O.-XPLODE RTD - All New! featuring India Paulino
  • 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