JULIA VINS | MUSCLE BARBIE | BIOGRAPHY | HINDI.

Julia Vins is a Russian powerlifter, and a social media personality, who’s famous for her unique looks. Julia first took on weight training in 2012, in a pursuit of gaining confidence, and strength. After transitioning to powerlifting in 2013, she began to notice major progress in both her strength, and size – this motivated her to start competing in powerlifting shows. Since then, Julia has gained a lot of exposure online, and has become a “rising star” in the fitness industry. Julia’s Training Plan Monday – Cardio, Legs, Calves 1-2 hours of running on a treadmill or any other type of cardio Squats, 5 sets of 4-8 reps Les Press, 5 sets of 6-10 reps Leg Extensions super-setted with lying leg curls machine, 5 sets of 8 reps Standing Calf Raise, 3 sets of 12 reps (warm-up without weights first) Seated Calf Raise, 3 sets of 8 reps Tuesday – Chest, Triceps (light) Bench Press, 5 sets of 5 reps Incline Dumbbell Press, 5 sets of 5-8 reps Flat Dumbbell Flyes, 3 sets of 12 reps Skull-Crushers, 3 sets of 8 reps Close-grip Bench Press, 3 sets of 5 reps Wednesday – Shoulders, Triceps (heavy) Military Press/Seated Dumbbell Shoulder Press (Alternate Every Month), 3 sets of 5 reps Lateral Raises, 3 sets of 5-8 reps Front Raises, 3 sets of 5-8 reps Rear Delt Dumbbell Raises, 3 sets of 5-8 reps Triceps same as on Tuesday Thursday – Legs, Calves Same as on Monday Friday – Triceps, Back, Chest, Biceps Triceps and Chest same as before. Weighed Pull-ups, 3 sets of 8 reps Lat Pull-downs, 3 sets of 8 reps T-Bar Rows, 3 sets of 5 reps Deadlifts, 3 sets of 5-10 reps Barbell Biceps curls, 3 sets of 5-10 reps Dumbbell Hamer curls, 3 sets of 5-10 reps Julia’s Diet Julia’s daily calorie intake depends on if she’s preparing for a powerlifting competition, or not. Generally, she has found that 3000 kcal per day is her “sweet spot” for gaining lean muscle mass. As for her macronutrients, Julia says she avoids fast carbohydrates; only consuming slow-releasing food sources, such as sweet potatoes, brown rice, and healthy fats. For proteins, she eats like every other powerlifter. Such as chicken breasts, egg whites, and fish, which all represent the backbone of her diet. She consumes around 150g of protein per day. Once a week, Julia will allow herself a cheat meal, which can be anything she wants. Top Foods These are some of the foods that can be found in Julia’s fridge: Rice Buckwheat Beef Chicken Eggs Broccoli Tomatoes Oatmeal Beans Dairy