Hard work pays off

Everything starts with consistency and dedication. With proper form, training techniques, and proper nutrition along with hard work, it is more than possible to have amazing results and a healthy aesthetic body.  "Yanita Yancheva is a social media and fitness star from Bulgaria. She gained fame after making it to the final of a TV show in her home country. After the show, Yanita used her exposure to inspire others to follow a healthy lifestyle. By 2017, she'd become an online sensation, being followed by fans around the world." (Source credit)

Yanita Yancheva (Source Credit)

About Yanita Yancheva  

She was born in Bulgaria on the 10th February 1987. She has two Masters Degrees from University of Economics Varna and FVU Chernorizets Hrabar. She has worked in a law firm for two years. She has participated in two seasons of The Survivor TV show Bulgaria (Panama 2008 and Cambodia 2014).And currently, she is a fitness model who loves traveling around the world and influencing and inspiring people to follow a healthier path in life. (Source Credit)

"By 2017, at the age of 30, Yanita had developed an incredible physique. She was approached to feature in various magazines and websites as a fitness model, and became known around the world for her aesthetic body. Soon after, her instagram pictures had gone viral, and Yanita attained masses of followers online – becoming a social media and fitness icon."(Source Credit)

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Training

Yanita aims to train in the gym, 5 days a week. She allows herself the weekend to relax and recover,

Workout Routine

Yanita’s training plan looks like this:

Monday

• Pull Ups – 3 sets of 10 reps
• Barbell Row – 3 sets of 10 reps
• Wide Grip Lat Pulldown – 3 sets of 10 reps
• Seated Cable Row – 3 sets of 12 reps
• Hyperextensions – 4 sets of 20 reps

Tuesday

• Upright Row – 3 sets of 10 reps
• Dumbbell Shoulder Press – 4 sets of 12 reps
• Side Shoulder Raise – 3 sets of 15 reps
• Barbell Shoulder Press – 3 sets of 15 reps
• Bent Over Side Shoulder Raise – 3 sets of 18 reps

Wednesday

• Triceps Dips – 3 sets of 10 reps
• Biceps Dumbbell Curl – 3 sets of 12 reps
• Standing Dumbbell Kick Back – 3 sets of 12 reps
• Hammer Biceps Curls – 3 sets of 15 reps
• Dumbbell One-Arm Triceps Extension – 3 sets of 12 reps
• Standing Barbell Biceps Curls – 1 set of 21 reps

Thursday

• Thigh Abductor – 4 sets of 20 reps
• Squats – 4 sets of 12 reps
• Superset – Inner Thigh Abductor and Outer Thigh Abductor – 3 sets of 30 reps in both exercises
• Lunges – 4 sets of 20 reps
• Romanian Deadlift – 4 sets of 20 reps
• Calf Raises – 4 sets of 20 reps

Friday

• HIIT Session –  Cycle Machine, Treadmill, & Stair Master

Saturday

• Rest

Sunday

• Rest

(Click here for: Original Source Credit)

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Nutrition

Diet Plan

Here’s the list of foods that Yanita consumes:

Proteins

• Chicken
• Turkey
• Sirloin
• Egg Whites
• Protein Powder
• Fish.

Carbs

• Oatmeal
• White Rice
• Sweet Potato

Vegetables

• Broccoli
• Asparagus
• Cucumber
• Salad

Supplements Stack

In terms of supplements, Yanita takes:

• BCAA’s
• Protein

(Click here for: Original Source Credit) 

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References:

yanitayancheva.com

greatestphysiques.com

www.simplyshredded.com

I hope you guys enjoyed the Bulgarian beauty which has inspired millions:)

Best regards

@Generation