Certified Personal Trainer, Sports Nutritionist & IFBB Pro Athlete in Figure Division
Like many IFBB Pros, Emily enjoyed reading muscles magazines and admiring the physiques of athletes. Similarly, she also got inspired by it and started working out from a very young age and even enjoyed doing so.
Emily was always a big fan of sports, and it’s like an honor for her to start competing in the sport she loves. She competed under nationals for more than a decade, but her dream came true when she got her IFBB Pro card in the Figure competition of 2009.
Nonetheless, if you’ve questions about Emily Nicholson’s workout routine, we’re covering one of her sample workout routines.
Emily Nicholson’s Workout Routine
Monday: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Walking Lunges | – | 4 Laps |
| Leg Extensions | 4 | 10 |
| 1 – Legged Squats | 4 | 10 |
| Leg Curls – Lying | 4 | 10 |
| Goblet Squats | 4 | 10 |
| Abductor – Machine | 3 | 15 |
| Goblet Deadlift – Straight Leg | 3 | 10 |
| Leg Press | 1 | 100 |
Tuesday: Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| DB Full Range Laterals | 4 | 10 |
| BB Behind the Neck Press | 4 | 6 |
| Up-n-backs | 3 | 15 |
| BB Upright Rowing | 4 | 10 |
| Pronated Rotated Press | 4 | 6 |
| Front Plate Raises | 3 | 10 |
| DB Candlestick Front Raises | 4 | 6 |
Wednesday: Back
| Exercise | Sets | Reps |
|---|---|---|
| 1 – Arm Rowing | 4 | 10 |
| 1 – Arm Kettlebell Deadlift | 4 | 10 |
| Hyperextensions | 4 | 15 |
| Narrow Gripped Pulldowns | 4 | 10 |
| Bent-over Rope Pulldowns | 4 | 15 |
| Seated Cable Rowing | 3 | 15 |
Thursday: Arms
| Exercise | Sets | Reps |
|---|---|---|
| Close Gripped Bench Press | 6 | 10, 10, 6, 6, 3, 3 |
| Skull Crushers | 4 | 15 |
| Bar Dips | 4 | 10 |
| Narrow Gripped Triceps Pushdowns | 4 | 15 |
| 1 – Arm DB Triceps Kickbacks | 4 | 6 |
| EZ Bar Curls | 4 | 10 |
| Straight Bar Curls | 4 | 10 |
| Incline DB Curls | 3 | 15 |
| Lying EZ Bar Triceps Extensions | 3 | 15 |
Friday: Chest
| Exercise | Sets | Reps |
|---|---|---|
|
Incline DB Press Superset W/ Lateral Push-Ups |
4 4 |
10, 10, 6, 6 12 |
| Incline BB Bench Press | 3 | 15 |
| Cable Crossovers | 4 | 10 |
|
DB Pullovers Superset W/Pop Push-ups |
4 4 |
10 6 |
| Foot Plate Drags | 3 | 40 |
Saturday & Sunday: Rest Day
Emily Nicholson’s Diet Plan
Meal 1:
- Oats – 1/3 Cup
- Egg Whites – 4
Meal 2:
- Chicken – 3 Oz
- Broccoli – ½ Cup
Meal 3:
- Tuna – 3 Oz
- Rice Cakes – 2
Meal 4:
- Flank Steak – 2 Oz
- Chicken – 2 Oz
- Rice Cakes W/ Honey – 3
Meal 5:
- Almonds – 10
- Tuna – 3 Oz
Meal 6:
- Chicken – 4 Oz
Meal 7:
- Small Serving of Salad
- Veggies – 1 Cup
- Rice Cake – 1
- Tuna – 2 Oz
Meal 8:
- Whey Protein Shake
Emily Nicholson’s Supplementation Stack
- Glutamine
- B – Complex
- Glucosamine
- Vitamin C
- Vitamin E
Emily Nicholson’s Favorite Bodybuilder
Wrapping Up
Though she hasn’t gained popularity globally, she has her name in the fitness industry. Likewise, if you’re looking for Emily Nicholson’s workout routine or diet plan, we hope this article may provide you with little insight into the same. Good luck!
