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Erin Stern Fitness 360: Training Program

Erin Stern trains at high speed with heavy weight. Work out like this figure champ to look like a figure champ—provided you can keep up.

Erin Stern Fitness 360: Training Program
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Long before she competed in figure, Erin began competing in track and field. Her athletic background influences her figure training to this day. Yes, Erin lifts weights, but she finds balance by training for strength, speed, and physique. Each activity supports the other.

"People stare at me in the gym for [sprinting]," Erin says. "We have platforms where I work out, so I'll also do hang cleans or hang snatch, some kind of Olympic lift, maybe 5 sets of 5 reps. Then I'll go into my compound movements and finish with isolation moves. I do circuit training and then I'll do supersets, especially if I am trying to drop some muscle going toward a show.

"I mix it up! It's important to not stay in the same routine because your body will get used to it, and you'll plateau," she explains.

Erin Stern Fitness 360
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Erin prefers sprints and HIIT to the treadmill grind. Athletes like her need to be strong and explosive. Her training fits her needs.

"I never do steady-state cardio," Erin says. "I'm always doing sprints or some type of interval training. I count Tabatas as cardio. I don't think traditional low-intensity cardio is very effective, because you only burn calories whole you're on that treadmill. Once you step off, it's done."

Erin doesn't lift every day. She takes Thursday off to rest and recover from the training madness she loves so much. After all, muscles grow at rest, not when you're pounding them in the gym.

"If you don't give your body time to rest, you're not going to advance in your program," Erin says. "Maybe I'll go to the beach and relax or throw the football around, but it's not working out—not on a day off."

Erin trains for each specific goal she aims to hit throughout the calendar year. She programs her routine depending on the desired outcome. "It helps to have a goal," she says. "Simply training to win a show has never worked for me in the past. Tangible results do!"



Erin's Training Regimen

Day 1: back
1

Pullups

5 sets of 5 reps, 1-3 minutes rest
Pullups Pullups

2

Lying T-Bar Row

5 sets of 5 reps, 1-3 minutes rest
Lying T-Bar Row Lying T-Bar Row

3

Wide-Grip Lat Pulldown

4 sets of 10/8/6/4 reps, 1-3 minutes rest
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

Straight-Arm Dumbbell Pullover

4 sets of 10/8/6/4 reps, 1-3 minutes rest
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

5

Inverted Row

3 sets of 12 reps, 1-3 minutes rest
Inverted Row Inverted Row

Day 2: shoulders
1

Jerk Balance

6 sets of 3 reps, 1 min rest
Jerk Balance Jerk Balance

2

Standing Military Press

5 sets of 5 reps, 1 min rest
Standing Military Press Standing Military Press

3

Upright Barbell Row

3 sets of 12 reps, 1 min rest
Upright Barbell Row Upright Barbell Row

4

Front Dumbbell Raise

3 sets of 12 reps, 1 min rest
Front Dumbbell Raise Front Dumbbell Raise

5

Cable Rear Delt Fly

4 sets of 10 reps, 1 min rest
Cable Rear Delt Fly Cable Rear Delt Fly

Day 3: legs
Olympic lifts for warm-ups
1

Hang Clean

6 sets of 3 reps, 1-3 minutes rest
Hang Clean Hang Clean

2

Barbell Squat

5 sets of 5 reps, 1-3 minutes rest
Barbell Squat Barbell Squat

3

Romanian Deadlift

4 sets of 10 reps, 1-3 minutes rest
Romanian Deadlift Romanian Deadlift

4

Standing Calf Raises

5 sets of 5 reps, 1-3 minutes rest
Standing Calf Raises Standing Calf Raises

4

Reverse Hyperextension

3 sets of 15 reps, 1-3 minutes rest
Reverse Hyperextension Reverse Hyperextension

5

Leg Extensions

4 sets of 10/8/6/4 reps, 1-3 minutes rest
Leg Extensions Leg Extensions

Day 4: rest
Day 5: arms
Superset
1
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Drag Curl

4 sets of 10 reps
Drag Curl Drag Curl

Superset
2

Bench Dips

4 sets of 10 reps
Bench Dips Bench Dips

Hammer Curls

4 sets of 10 reps
Hammer Curls Hammer Curls

Superset
3

V-Bar Pulldown

3 sets of 10 reps
V-Bar Pulldown V-Bar Pulldown
Standing Biceps Cable Curl Standing Biceps Cable Curl

Superset
4

Tricep Dumbbell Kickback

4 sets of 10 reps, 1 min rest
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

Spider Curl

4 sets of 10 reps
Spider Curl Spider Curl

Day 6: track training/chest
1

Sprints

4 sprints for 400 m, or 8 for 200 m
Jogging-Treadmill Jogging-Treadmill

2

Smith Machine Bench Press

3 sets of 8 reps, 1 min rest. Use light weight, explosive motion.
Smith Machine Bench Press Smith Machine Bench Press

3

Incline Dumbbell Press

5 sets of 5 reps, 1 min rest
Incline Dumbbell Press Incline Dumbbell Press

4

Incline Cable Flye

4 sets of 10 reps
Incline Cable Flye Incline Cable Flye

5

Flat Bench Cable Flyes

4 sets of 10 reps, 1 min rest
Flat Bench Cable Flyes Flat Bench Cable Flyes

6

Decline Push-Up

3 sets to failure, 1 min rest
Decline Push-Up Decline Push-Up

Day 7: Track Training/Glutes/Calves
1

Sprints

8 sprints for 50 m, or 6 for 100 m
Jogging-Treadmill Jogging-Treadmill

2

Barbell Glute Bridge

4 sets of 12 reps, 1 min rest
Barbell Glute Bridge Barbell Glute Bridge

3

Standing Calf Raises

5 sets of 8 reps, 1 min rest
Standing Calf Raises Standing Calf Raises

4

One-Legged Cable Kickback

3 sets of 12 reps, 1 min rest
One-Legged Cable Kickback One-Legged Cable Kickback

5

Standing Calf Raises

5 sets of 8 reps, 1 min rest
Standing Calf Raises Standing Calf Raises

Erin Stern Fitness 360

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