Jessica Muniz Fitness and Swimsuit Model

 Jessica's weekly workout routine:

There are weekly variations to keep my muscles working to learn something new and prevent a stagnant workout.

Monday/Friday: Legs

5 sets full range squats building up to a 155 lbs 6 rep sets

5 sets hack squats building up to a 360 lbs 6 rep sets

4 sets of dead lifts, 2 sets Japanese and 2 sets Roman

5 sets leg extensions finishing with a drop set burn out

5 sets hamstring curls, variations between standing, upright seated and laying.

6 sets glute iso sets

3 sets groin/inner thighs

10 sets calves, standing seated and donkey

Tuesday/Wednesday/Saturday - upper body

Chest:

2 sets warm-up incline cable flys

5 sets incline press

3 sets flat bench press ( I keep it light with chest)

Tri's:

4 sets dips

3 sets skull crushers

2 sets front extensions

4 sets reverse grip cable pulldowns

4 sets overhand grip cable pulldowns

3 sets rope extensions

Bi's:

3 sets standing barbell curls

4 sets preacher curls (full extension)

3 sets standing one-arm cable curls

2 sets bent-over concentration curls

Shoulders:

4 set military press (multiple grips)

3 sets dumbell front raises

2 sets upright rows (close grip)

4-5 sets medial side raises

5 sets rear delt kick backs

Back:

5 sets lat pulldowns

3 sets standing stiff arm pullovers

4 sets wide grip rows

3 sets undergrip rows

4 sets close grip rows

4 sets Lower back/supermans or archs

Abs: consists of 15-20 sets

4 days per week of cardio - at the end of my weight training (spinning, light jogging, precor - and one of those days is dedicated to boxing traning with my instructor (hand mitts and light sparring)