How did you get started with bodybuilding?
I was always a very active person, so I had the need to find a way to use all this energy. I chose to start training because I always liked beautiful and fit bodies! After starting training, I was watching videos from competitions, and I visioned myself on stage.
How do you stay so motivated? What drives you?
Fitness is my lifestyle, it’s a passion that drives me.
What is your training routine like?
Day 1: Legs
- Leg Extensions: (Warm up)
- Jump Squats: 4 Sets x 12-15 Reps
- Leg Press: 4 Sets x 12-15 Reps
- Calf Raises: 4 Sets x 12-15 Reps
- Squats: 4 Sets x 12-15 Reps
- Leg Extensions: 4 Sets x 12-15 Reps
Day 2: Shoulders
- Arnold Press: 4 Sets x 12-15 Reps
- Front Plate Raises: 4 Sets x 12-15 Reps
- Dumbbell Reverse Flyes: 4 Sets x 12-15 Reps
- Dumbbell Lateral Raises: 4 Sets x 12-15 Reps
Day 3: Back
- Assisted Chin-Ups: 4 Sets x 12-15 Reps
- Barbell Rows: 4 Sets x 12-15 Reps
- Seated Cable Rows: 4 Sets x 12-15 Reps
- Close-Grip Pull-Downs: 4 Sets x 12-15 Reps
- Hyperextensions: 4 Sets x 12-15 Reps
Day 4: Off
Day 5: Legs
- Walking Lunges: 4 Sets x 12-15 Reps
- Leg Press: 4 Sets x 12-15 Reps
- Straight-Leg Deadlifts: 4 Sets x 12-15 Reps
- Cable Kickbacks: 4 Sets x 12-15 Reps
- Seated Leg Curls: 4 Sets x 12-15 Reps
Day 6: Upper Body
- Superset: Dumbbell Shoulder Press with Bench Dips 4 Sets x 12-15 Reps
- Superset: Dumbbell Incline Press with Dumbbell Lateral Raises 4 Sets x 12-15 Reps
- Superset: Barbell Curls with Cable Push-Downs 4 Sets x 12-15 Reps
Day 7: Off
If you had to choose only 3 exercises, what would they be and why?
Squats and leg lifts for hard rock legs and glutes and ¾ sit ups for abdominals.
What is your favourite form of cardio?
45 minutes morning Cardio, 45 minutes step (post workout).
What is your diet like?
5 meals per day:
- Egg whites with oats
- Whey protein with a green apple
- 150gr Chicken breast with potato
- 150gr Fish with vegetables
- 150gr Chicken with vegetables
What supplements do you use?
Iso Whey Zero, L-Carnitine 3000, Glutanator, Daily Pack, CLA, Thermo Drine Pro
(All supplements from Biotech USA, it’s my sponsor).
What are the highlights of your fitness career?
- 1st place Bikini IFBB National Cup 2013
- 1st place Bikini Bodybuilding Elite Grand Prix 2013
- 2nd place Bikini Ben Weider Diamond Cup 2013
- 1st place Bikini IFBB National Championship 2014
- 10th place Bikini Mr Olympia Amateur 2014
Facebook: Apostolia Liviaki Bikini
Instagram: apostolia_liviaki_ifbb_bikini
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