I have known Coach Kenny Tali for years, and over the years he has been both an amazing trainer and a good friend. He was the first to introduce me to the idea of competing in fitness and I will forever remember that! I competed in my first NPC Bikini show in 2009 and it was an awesome experience. I wouldn't haven't gotten through it without Coach Tali's excellent training regimen and specified diet plan. He could tell just by looking at me when i was cheating and what I need to work a little harder on. He puts me through a grueling workout every two weeks and at that point it's definitely a love/hate relationship. Here is an example of the glute workout he puts me through- a total butt kicker!
It starts with: Stiff leg dead lifts - 4 sets of 10-15 reps Ham curls- single leg at a time 4 sets of 10 reps My Favorite! The Butt blaster -6 sets of 20 reps Leg press 3 sets of 15reps (super set that with a heavy ball squat shoulder press 15-20 reps) Standing Cable kick backs 4 sets of 20 reps Feel the Burn! Incline treadmill walk at highest incline for 45 minutes
As for supplements, Ken recommends them as he deems necessary but I highly recommend Max Pro Protein, Glutamine and BCAA tabs all natural aminos and Cleanse and Lean before shows!