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ADELENE MORAIS - BIKINI COMPETITOR & PERSONAL TRAINER

Height: 1.64cm
Contest weight: 52.5kg
Current weight: 56.0kg

BIO
I have such a passion for fitness and living a healthy lifestyle, it forms part of my daily routine. I live, eat, sleep, breath fitness. I am a fitness freak, dog lover and jet-setter!

I have always been obsessed with training and in 2010 I was introduced to weights and I was hooked! I studied to become a personal trainer and made a huge career change. As a personal trainer I strive to inspire as many people as I can. I 'walk the talk'  by leading as an example to all my clients.

I have been competing in fitness shows for the last 2 years within the bikini division; have been featured in magazines and was named Locally Whipped Calendar Girl in 2014.

I received sponsorship from Pharmafreak in 2014 and it has truly been the highlight of my fitness career! I feel so honoured to be part of this amazing team!

Follow Adelene
Facebook: https://www.facebook.com/adelene.morais
Instagram: https://instagram.com/ADZ_Morais
Twitter: https://twitter.com/adz32

 

HOW TO TRAIN LIKE ADELENE

 

  • MONDAY - BACK, BICEPS & CALVES
    Rowing machine 6min sprint intervals - warm up
    Reverse grip bent over barbell row (3 sets of 15, 12, 10, 8 reps)
    Seated rope row (3 sets of 15, 12, 10, 8 reps)
    Back hyper extension (3 sets of 20 reps)
    Seated alternated dumbbell bicep curls (3 sets of 15, 12, 10, 8 reps)
    Seated barbell curls (3 sets of 15, 12, 10, 8 reps)
    Cable bicep curls (3 sets of 15, 12, 10, 8 reps)
    Rowing machine 6min sprint intervals
    Donkey calf raises (3 sets of max amount of reps)
    Seated calf raises (3 sets of max amount of reps)
    Standing calf raises (3 sets of max amount of reps)

    TUESDAY - LEGS & ABS
    10min fast incline walking - warm up
    Free squat rack squats (4 sets of 20, 15, 12, 10 reps)
    Leg press (4 sets of 20, 15, 12, 10 reps)
    Leg extensions (4 sets of 20, 15, 12, 10 reps)
    Bulgarian squat (4 sets of 15 reps)
    Stair climber 6min sprint intervals
    Lying down hamstring curls (4 sets of 20, 15, 12, 10 reps)
    Standing hamstring curls (3 sets of 15 reps)
    Walking lunges (3 sets of 15 reps)
    Reverse crunches
    Leg lifts
    Hanging knee raises

    WEDNESDAY - SHOULDERS, TRICEPS & CALVES
    Crosstrainer 6min sprint intervals - warm up
    Smith machine military press (3 sets of 15, 12, 10, 8 reps)
    Front & lateral dumbbell raises (3 sets of 15, 12, 10, 8 reps)
    Upright row (3 sets of 15, 12, 10, 8 reps)
    Close grip triceps press (3 sets of 15, 12, 10, 8 reps)
    Dips (3 sets of 20 reps)
    Tricep kickbacks (3 sets of 15, 12, 10, 8 reps)
    Calf exercise on hack squat machine
    Calf exercise on leg press machine

    THURSDAY - CHEST & ABS
    Crosstrainer 6min sprint intervals - warm up
    Push ups (4 sets of 20 reps)
    Machine bench press (3 sets of 15, 12, 10, 8 reps)
    Cable flyes (3 sets of 15, 12, 10, 8 reps)
    Full range crunch (4 sets of 20 reps)
    Hanging knee raises (straight leg, bent knees, sides - 4 sets of 20 reps of each one)

    FRIDAY - LEGS
    10min fast incline walking - warm up
    Free squat rack squats (4 sets of 20, 15, 12, 10 reps)
    Leg press (4 sets of 20, 15, 12, 10 reps)
    Leg extensions (4 sets of 20, 15, 12, 10 reps)
    Bulgarian squat (4 sets of 20, 15, 12, 10 reps)
    Stair climber 6min sprint intervals
    Lying down hamstring curls (4 sets of 20, 15, 12, 10 reps)
    Standing hamstring curls (3 sets of 15 reps)
    Walking lunges (3 sets of 15 reps)

    SATURDAY - HIIT
    I do as many sets as possible within a 50min period:
    Box jumps (20)
    Burpees (20)
    Skipping (50)
    Jumping lunges (20)
    Ball throws (20)
    Ninja rolls (20)
    Frog jumps (20)

    SUNDAY - WALKNG / JOGGING
    Every Sunday I take my dogs for a walk / jog

  • MEAL 1 (PRE-WORKOUT)
    Vita Freak
    1 Ripped Freak fat burner
    1 scoop Super Freak pre-workout
    Rolled oats with gojo berries, sprinkled with cinnamon
    4 egg whites

    MEAL 2 (POST WORKOUT)
    Ripped Freak Protein shake
    Banana
    Greens Freak
    Amino Freak

    MEAL 3
    Plain white Basmati rice
    Tinned tuna
    Vegetables (choice of broccoli, cauliflower or spinach)

    MEAL 4
    Sweet potato (sliced & baked in the oven)
    Grilled chicken breasts
    Stir fry vegetables

    MEAL 5
    Amino Freak
    Choice between extra lean ostrich mince, sirloin steak or salmon
    Green leafy salad (spinach leaves, onion, peppers, olives, mushrooms)

    MEAL 6 (BEFORE BED)
    4 egg whites or cottage cheese
    GH Freak
    Test Freak

    SNACKS
    I eat every 2 - 3 hours so I always have snacks handy:
    Almonds
    Green apples
    Rice cakes
    Ripped Freak Protein shakes

  • Ripped Freak Hybrid Fat Burner
    Ripped Freak Protein
    Amino Freak
    Super Freak
    GH Freak
    Ripped Freak Diuretic
    Vita Freak
    Greens Freak
    Test Freak