Quick Stats:
Age: 29
Height: 5’5″ – 169 cm
Weight: 110 lbs – 50 kg
How did you get started with bodybuilding?
Before I got into fitness, I had done various sports including rhythmic gymnastics. About five or six years ago, shortly after participating on the television show, Survivor Bulgaria, I started going to the gym. During my fifty two day stretch on the television show on an island in Panama, I ended up losing eighteen pounds, and I dropped to eighty eight pounds! When I returned home, I decided that fitness and proper nutrition would help me reclaim my body and get me back into shape.
In the process of recovering from the show, I got hooked on training, and I just haven’t stopped since!
Where does your motivation come from?
Most of my motivation comes from my own achievements and the support I receive from my friends and followers.
It’s also a great motivation to meet so many people involved in the fitness industry who are striving towards the same goals as me.
What workout routine has worked best for you?
I train each muscle group separately. I personally do more exercises using free weights, rather than with machines. I train Monday through Friday, and I like to incorporate HIIT. On Saturday and Sunday, I rest.
Full Routine:
Monday: Back/Abs
- Pull Ups 3 x 10
- Barbell Rows 3 x 10
- Wide Grip Lat Pulldowns 3 x 10
- One-Arm Dumbbell Rows 3 x 12
- Seated Cable Rows 3 x 12
- Hyperextensions 4 x 20
- Bicycle Crunch 1 x 40
- Vertical Leg Crunch 1 x 40
- Knee Tucks 1 x 40
- Plank Ups 1 x 40
- Cable Crunches 1 x 20
Tuesday: Shoulders/Abs
- Upright Rows 3 x 10
- Dumbbell Shoulder Press 4 x 12
- Side Lateral Raises 3 x 15
- Barbell Shoulder Press 3 x 15
- Bent-Over Lateral Raises 3 x 18
- Bicycle Crunch 1 x 40
- Vertical Leg Crunch 1 x 40
- Knee Tucks 1 x 40
- Plank Ups 1 x 40
- Cable Crunches 1 x 20
Wednesday: Arms/Abs
- Dips 3 x 10
- Dumbbell Curls 3 x 12
- Dumbbell Kickbacks 3 x 12
- Hammer Curls 3 x 15
- One-Arm Overhead Extensions 3 x 12
- Standing Barbell Curls 21s
- Bicycle Crunch 1 x 40
- Vertical Leg Crunch 1 x 40
- Knee Tucks 1 x 40
- Plank Ups 1 x 40
- Cable Crunches 1 x 20
Thursday: Legs/Abs
- Thigh Abductor 4 x 20
- Squats 4 x 12
- Inner Thigh Abductor 3 x 30 Superset
- Outer Thigh Abductor 3 x 30
- Lunges 4 x 20
- Romanian Deadlifts 4 x 20
- Calf Raises 4 x 20
- Bicycle Crunch 1 x 40
- Vertical Leg Crunch 1 x 40
- Knee Tucks 1 x 40
- Plank Ups 1 x 40
- Cable Crunches 1 x 20
Friday: Cardio
- HIIT
Saturday: Rest
- Recovery
Sunday: Rest
- Recovery
What is your secret to your incredible glute development?
I do a lot of squats! (Laughs) Squats and deadlifts are my two favorite exercises. I like incorporating different types of lunges and jumps; I feel these are essential.
One of the best things anyone can do for incredible glutes is to really isolate their glutes during an exercise.
What is your diet like?
My diet usually changes about every five weeks. I base the changes on my goals in the gym and how my body responds to the foods that I’m eating. Depending on how long my day is, I will usually eat about six times a day. I space my meals out by two and a half to three hours apart. For breakfast, I’ll usually have oatmeal and throughout the day, I eat lots of protein.
Daily Diet:
- Meal 1: ¼ cup Oatmeal, 4 ounces Low Fat Yogurt or 1 scoop Protein
- Meal 2: 1-2 Grapefruit or Oranges
- Meal 3: 3 ½ – 5 ounces Chicken or Fish and Large Salad
- Meal 4: 3 ½ – 5 ounces White Fish or Salmon, Large Salad and 1 tablespoon Extra Virgin Olive Oil
- Meal 5: 1-1 ½ ounces Almonds
What is your supplementation like?
- Protein
- BCAA’s
What’s your most favorite place you’ve traveled to so far, and where would you like to go in the future?
This past year I have had the opportunity to travel a lot, but some of my favorite memories are from Thailand. The nature in Thailand was amazing and it was the perfect balance for a fabulous vacation. During the trip, I got to meet up with Body Engineers’ Athletes, and it was really fun. I also liked the Maldives; it’s the most relaxing place in the world to me!
I also enjoyed going to the Philippine Islands. In the upcoming months, I will be going to Mexico and Bali, but one of my next stops is going to be Australia.
Favorite Quote:
“The magic is in every small step on the way of achieving the goal”
Social Media:
Website: www.yanitayancheva.com
Facebook: www.fb.com/yanita.yancheva
Twitter: twitter.com/yanita_yancheva
Instagram: instagram.com/yanitayancheva
Youtube: youtube.com/YanitaYancheva
