1. Basic Dips
2. Bodyweight Tricep Extensions
3. Dumbbell Tricep Extensions

 

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Quick Stats

Name:  Tamara Kester
Age:  22
Height:  1.69 m
Competition weight:  54 kg
Current weight:  57 kg
Current city:  Johannesburg, South Africa
Occupation:  Personal Trainer

How long have you been training consistently for and have you always lived a fit and healthy lifestyle?

I have always been a sports fanatic and was involved in competitive sports from a young age.  I only began the gym side of things about 2 years ago.

What do you love about it?

I love the way being fit and healthy makes me feel!  A healthy body is a healthy mind.

What competitions have you competed in and your placings?

2012 Season

• H&H Classic, Fitness bikini, 4^th
• Ifbb Gauteng North Provincials, Fitness Bikini, 3^rd
• Mpumalanga Nabba Championships, Miss Beach bikini tall, 1^st
• Nabba SA Championships, Miss Beach bikini tall, did not place

What made you decide to start competing?

I had always excelled in the sport I had been competitive in.  I wanted a new challenge, both physically and mentally.

What are your future plans?

I have just finished studying to be a personal trainer so that in 2013 I will be gaining experience as a trainer, as well as bettering my physique for competition.  I am also planning on studying Bio kinetics at TUKS and am aiming to work with athletes in the High Performance Center, where ultimately, sports conditioning will be my main focus.

Take us through an average day of yours:

• 6am wake up, eat breakfast and pack lunch for work
• 8am- 5pm… WORK WORK WORK (eating my many meals at my desk)
• 6-7:30pm is spent at the gym training.
• Eat dinner before 8pm
• Shower and then dig into the books.
• 9:30pm bed time

Give us a brief description of your philosophy on your diet, pre contest and during the off season.

My basic diet on season consists of egg whites and oats, chicken breasts, green vegetables, almonds, green apples, steak and hake whilst limiting salt, sugar and dairy intake.

My basic off- season diet is basically the same, I just allow myself more cheat meals during the week.  I don’t think it is possible, nor necessary to restrict yourself continuously especially seeing as my off season consists of higher intensity training and the extra calories are needed to build that extra muscle.

Do you believe in completely eliminating unhealthy foods from your diet, or rather not eliminating them just limiting them?

I don’t believe that it is healthy in our day in age to eliminate unhealthy foods completely.  The way I see it is that humans adapt, and we have adapted to the foods that are put on the shelves, the steroids that are pumped into our meat, the pesticides that have been sprayed on our crops and the preservatives put into 90% of our foods.  Everything in moderation is perfectly fine!

Do you believe in using supplements?  If you do, what would you say to a woman starting out thinking she needs to take many supplements in order to lose weight?

I am proud to say that I used absolutely NO supplementation whilst  ‘on season’.

“If you follow the right diet and training program, supplements are not necessary.”

At the moment I am only taking a whey protein shake to try to build some extra muscle fullness.  The Optimum Gold Standard whey is expensive, but worth it.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

I believe in quality not quantity.  If you know what works for your body, your sessions should be quick.  I do about 30 mins weights, 30 mins cardio on and off -season.  Leg sessions are an hour, and cardio close to competition goes up to an hour.

What’s your favorite form of cardio?

Haha Nobody likes cardio, but my best would be spinning.

What would you say are the three best exercises women should include in their arm work outs to get toned, strong arms?

• Concentration curls for biceps
• Dips for triceps/chest
• Side lateral raises for shoulders

Fitness models or bodybuilders?

I am a Jay Cutler fan!!! I also like Kai Greene and believe next year is his year for the Mr. Olympia title.

Favorite female fitness icon(s):

I am going to be really predictable and mention the common favourite, Jamie Eason!

Favorite Quote:

“That one hour spent in the gym is important, but the key to seeing results is how you spend the rest of your 23”

How do you stay motivated with your training and when you have to diet, and avoid giving into cravings?

I appointed myself a motivational gym partner and trainer who would keep me going. Regarding diet, I would Google the nutritional info of the food I was craving haha!

Advice for someone wanting to change their lifestyle and achieve their ideal physique?

When my mother quit smoking and I asked her what made her quit and stick to it, she said,

“You have to WANT to do it”

So, If you’re not sure about it and already have doubts, you will not succeed.  Your mind set is everything.

Where can people get hold of you?

• Email: tammykester[at]live.co.za
• Facebook: Tamara Leigh Kester

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We start off with shoulders and then move onto the triceps and biceps, where we super set the bicep and triceps exercises.

 What is a super set?  A super set is where you perform one exercise straight after another.

This workout can be done by pretty much anyone, male or female who has a bit of experience in the gym.  For the beginners, you can also do it, just maybe scale back on two or three of the exercises or decrease the amount of sets you do per exercise.  The rep ranges are all between 6 and 15, so nothing too heavy, but you need to choose a weight which will suit you.  Do not try to go too heavy too quickly.

Download a printable workout log of the Shoulders and Arms Workout here:

• Editable Word Document: WOW Shoulders and Arms
• Pdf Document: WOW Shoulders and Arms

Shoulders and Arms Workout

Exercise 1:

• Shoulder press machine

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Exercise 2:

• Seated Dumbbell Shoulder press

Sets: 3
Reps: 12, 10, 8
Increasing weight each set.

Exercise 3:

• Standing barbell behind the neck press

Sets: 3
Reps: 12, 10, 8
Increasing weight each set.

Superset with

Exercise 3.1:

• Standing front lateral raises with weight plates

• Keeping the plates parallel to the floor when you bring them up)

Sets: 3
Reps: 10, 10, 10
Keeping the same weight.

Exercise 4:

• Standing side dumbbell lateral raises keeping your palms facing you

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Exercise 5:

• Partial* front raises – front raises using an ez bar on an incline bench

Sets: 3
Reps: 7 for each partial, 7 full range
Increasing weight each set.

*Partial reps are when you do the bottom half of the movement of an exercise, then the top half, and then the full movement.  For example take bicep curls.  First you would curl the weight up half way, up to the bottom of your chest for say seven reps, then you would curl from the bottom of your chest to your chin for another seven reps, and then lastly you would do the full curling movement from the bottom all the way up to your chin for the last seven reps.

Exercise 6:

• Seated side lateral machine

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Super set with

Exercise 6.1:

• Front dumbbell raises

• Twisting your wrists upwards, so that your palms are facing upwards at the top at the raise

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Exercise 1:

• Tricep dips

Sets: 4
Reps: 12, 12, 12, 12
Body weight.

Superset with

Exercise 1.1:

• Standing ez bar bicep curls

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight

Exercise 2: 

• Lying down ez bar skull crushers.

• (Keeping your elbows over your head and pushing backwards rather than upwards)

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Superset with

Exercise 2.1:

• Standing dumbbell bicep curls.

• (Alternate each arm and then curl both arms up.  That counts as one rep)

Sets: 4
Reps: 8, 8, 6, 4
Increasing weight.

Exercise 3:

• Standing tricep rope push downs

Sets: 3. The third set is a drop set.  Drop to half of the weight you are using.
Reps: 12, 10, [8, 12]
Increasing weight each set.

Superset with

Exercise 3.1:

• Standing hammer rope curls

• The third set is a drop set.  Drop to half of the weight you are using.

Sets: 3.
Reps: 12, 10, [8, 12]
Increasing weight each set.

A drop set is where you perform an exercise with a certain weight for a number of reps, and then drop the weight to a lighter weight and perform a few more reps to really exhaust the muscle.  You can drop the weight more than once if you want.

Exercise 4: 

• One hand triceps press down

Sets: 2
Reps: 12, 10
Increasing weight each set.

Exercise 4.1:

• One hand bicep concentration curl on the cable machine or using a dumbbell

Sets: 2
Reps: 12, 10
Increasing weight each set.

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