A Freelance Health Writer, Lifestyle Consultant, Fitness Model & IFBB Bikini Athlete
Kelly Gonzalez got into fitness from a very young age, and she has given her entire life to it. For example, Kelly liked to play lacrosse in her college days and even completed two marathon races. However, after graduation, she felt like she should continue training and compete for a sport, but she didn’t know which sport to go with. Like other IFBB Pro bodybuilders, she was involved with sports, but specifically getting into competing as a figure competitor was completely undecided, and that also her friend recommended.
About Kelly Gonzalez
Growing up in the woods of Annapolis, Maryland, fitness is something that comes to Kelly naturally. Her very first job was of working at a gym at the young age of 16. Likewise, she even became a personal trainer at the age of 18 and attended Johns Hopkins University to play Division lacrosse and potentially become a doctor.
Though, competing in the fitness industry was something unplanned. Earlier in 2009, Kelly was looking for photos for her new website, which had content related to health and fitness, personal training, and nutrition services. So, first, she trained for the photoshoot to have pictures for her website.
Nonetheless, from thereon, her fitness modeling career took off. And, shortly after her first photo shoot, she learned that NPC had introduced a bikini division, which matches her physique. So, likewise, she competed in that show and placed 2nd in her Bikini division. And, in the very next year, in 2010, she focused on training with full dedication, and she ended up earning her IFBB Bikini Pro Card.
Nonetheless, if you’re her fan and have questions like what’s Kelly Gonzalez’s workout routine, what’s her diet plan, or does she take any supplements, then keep reading. Here, we’ll cover it in detail.
Kelly Gonzalez’s Workout Routine
Monday: Legs, Glutes, Calves & Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 4 | 15, 12, 12, 10 |
| Weighted Squats W/ Ball on the Wall | 4 | 15, 12, 12, 10 |
| Leg Extensions | 3 | 15, 12, 10 |
| Leg Curls (Lying) | 4 | 15, 12, 12, 10 |
| Leg Curls – Seated | 4 | 15, 12, 12, 10 |
| Calf Raises Using Leg Press Machine | 4 | 15 |
| Calf Raises – Bent Knee | 3 | 15 |
| Cardio | – | 50 Min Run W/ 25 Min HIIT |
Tuesday: Back, Rear Deltoids, Abs & Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldowns | 3 | 12, 10, 8 |
| Lat Pulldowns (Close Grip) | 3 | 12, 10, 8 |
| 1 – Arm DB Rowing | 3 | 15, 12, 10 |
| Pullovers (Machine) | 3 | 15, 12, 10 |
| DB Bent Over Rear Delt Raises | 3 | 15, 12, 10 |
| Full Sit – Ups (Stability Ball) | 4 | 30, 25, 20, 15 |
| Crunches | 4 | 30, 25, 20, 15 |
| Leg Raises W/ Hip Lift | 4 | 30, 25, 20, 15 |
| Cardio | – | 40 – 50 Min |
Wednesday: Chest, Biceps, Calves & Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 3 | 15, 12, 10 |
| DB Flys | 3 | 15, 12, 10 |
| Pec Deck
Superset W/Push–Ups | 3
3 | 15, 12, 10
Till Failure |
| EZ Bar Biceps Curls | 3 | 15, 12, 10 |
| Alternate DB Curls
| 3 | 15, 12, 10 |
| Calf Raises (Standing) | 3 | 15, 12, 10 |
| Calf Raises (Seated) | 3 | 15, 12, 10 |
| Cardio | – | 50 Min Run W/ 25 Min HIIT |
Thursday: Cardio
Cardio – 50 Minutes
Friday: Plyometrics & Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Box Jump Squats | 3 | 30 |
| Box Jumps – Laterals | 3 | 30 |
| Split Squat Jumps | 3 | 30 |
| Tuck Jumps | 3 | 30 |
| Lateral Bound | 3 | 30 |
| Side Hops | 3 | 30 |
| Squat Jumps | 3 | 30 |
| Cardio | – | 20 – 30 Min |
Saturday: Shoulders, Triceps, Abs & Cardio
| Exercise | Sets | Reps |
|---|---|---|
| DB Shoulder Press | 4 | 15, 12, 12, 10 |
| Cable Side Raises | 4 | 15, 12, 12, 10 |
| Cable Front Raises | 4 | 15, 12, 12, 10 |
| Reverse Pec Dec | 4 | 15, 12, 12, 10 |
| DB Bent Over Rear Delt Raises | 4 | 15, 12, 12, 10 |
| Triceps Extensions (Lying) | 4 | 15, 12, 12, 10 |
| Triceps Extensions – Cable Underhand | 4 | 15, 12, 12, 10 |
| Full Sit – Ups (Stability Ball) | 3 | 50 |
| Double Crunches | 3 | 50 |
| Bicycle Crunches | 3 | 50 |
| Cardio | – | 45 Min |
Sunday: Cardio & Yoga or Massage
Cardio – 40 Min
Kelly Gonzalez’s Diet Plan
Here’s the sample diet plan of Kelly Gonzalez:
Meal 1:
- Oatmeal W/ Cinnamon – 1/3 Cup
- Egg Whites – 5
Meal 2:
- Whey Protein Shake
Meal 3:
- Chicken Breast (Boneless & Skinless) – 5 Oz
- Steamed Broccoli – 1 Cup
- Yam – 3 Oz
- Brewed Green Tea – 8 Oz
Meal 4:
- Whey Protein Shake W/ Ice & Cinnamon
- Almonds – 10 Pieces
- Brewed Green Tea – 8 Oz
Meal 5:
- Fish or Turkey – 5 Oz
- Steamed Brussels Sprouts – 1 Cup
- Medium Garden Salad – 1
Meal 6:
- Egg Whites – 4
- Avocado – 1 Oz
- Brewed Chamomile Tea – 8 Oz
Kelly Gonzalez’s Supplement Stack
- MRM Digest All
- ALA
- Vitamin – C
- Smart Blend (Fatty Acids)
- Whey Protein
- Glutamine
- L – Carnitine
- BCAAs
Favorite Bodybuilders of Kelly Gonzalez
Kelly is a fan and looks up to two popular bodybuilders Arnold Schwarzenegger, and 4 times Mr. Olympia Jay Cutler.
Wrapping Up
For Kelly, training is one of the never-ending processes. She believes in every training you can improve yourself. Likewise, her small daily achievements within the gym keep her pushing harder each time.
However, suppose you had questions like what’s Kelly Gonzalez’s workout routine, what type of diet plan she follows, or does she use any dietary supplements. In that case, we hope this article may have given you little clarity about the same.
