Tag Archives: Muscle

Christina Rico – Figure Athlete

Christina Rico - Figure Athlete

At the young age of 18 Christina has already accomplished so much in the fitness world. She is a fitness model, figure competitor and a full time student.

Read more about Christina,

Tell us a little about yourself?

I was born and raised in a small town in the mountains– Pinetop, Arizona. I graduated from high school when I was 16 and moved to the city to attend school at Arizona State University, where I am currently studying Exercise and Wellness.  I am now 18, so this fall will be my third year here.  When I am not at school or doing homework, you can find me at the gym or doing some other physical activity (hiking, yoga) , experimenting in the kitchen with different foods trying to make healthier versions of my favorite dishes  or hanging out with my friends and family.  I truly have a passion for health and wellness  and I want people to be inspired by my actions to live a healthy life.

What inspired you to start competing?

I kind of just “fell” into competing.  I have always loved going to the gym and throwing around the weights, but my diet was never 100% clean. So, last year I started reading numerous articles about training and proper nutrition  and I made the decision to start eating 100% clean.  After choosing to do so, I immediately began seeing results, and friends from the gym started asking me if I was getting ready for a competition.  At the time, I had no idea what these “competitions” even were!  Coincidentally, there was a local show coming up and many people told me that I should at least try it out.  About a week before the show, I spontaneously decided that I should compete and see what the shows were like.  I learned the poses within a few days, gathered competition necessities and I jumped on stage that weekend!  It was a completely new experience for me, I loved it! 

What shows have you done and what was the outcome?

  • NPC Terminator- Tucson: 1st Teen Figure , 2nd Women’s Open Figure
  • NPC Arizona Open- 1st Teen Figure, 2nd Women’s Open Figure
  • NPC Pacific USA’s 2011- 1st Women’s Open Figure, Overall Winner

Anything else to add:

If you are interested in following me and my progress, please check out my: 
Facebook page: https://www.facebook.com/pages/Christina-Rico-NPC-Figure-Competitor/212275032150524 
Bodyspace: http://bodyspace.bodybuilding.com/christinarico/
Blog: http://christinarico.blogspot.com/

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Sculpt a Sexy Upper Body


Sexy shoulders and arms is something every woman wants, and what woman doesn’t want to rock a tank top?

To shape your arms and shoulders into tank-worthy form, it takes more than pulling and pushing the elliptical handles.

A lot of women are scared to get “bulky” with heavy weight training. Sometimes I sound like a broken record, but you cannot get bulky lifting heavy weights. Heavy weight training is the only way to shape your arms, lose extra body fat and stay lean.

After training many women in my fitness career, they become 100% believers of lifting heavy, which make the 5 pound dumbbells stay on the floor collecting dust somewhere. You want a great upper body? You have to work hard, and perform the hard exercises too!

I love the feeling of being able to finally do unassisted wide grip pull-ups, or busting out 30 continuous push ups like its nothing.

These are the types of exercises you want to be able to do for a great upper body. These are also the exercises that a lot of women hate because they are hard to do. You just got to practise! The more you do these exercises, the better you will get, just like anything else in life.

I like the traditional bodybuilding exercises like bent over rows and dumbbell shoulder press. Over the years, I have really surprised myself as to how strong I have become, and that my fitness friends, is the best feeling!

Here is a sample upper body workout I may do.

Just keep in mind that I have been training for years, and some of these exercises may not be suited for everyone. I will perform Super Sets of 3 with 6-10 reps for most sets:

  • Push ups until failure
  • Unassisted Wide Grip pull ups 5-8 reps


  • Dumbbell Flat Bench Chest Press: 6-8 reps with 40 pound dumbbells(45 pounds with a spotter)
  • One Arm Dumbbell Rows: One hand and one knee on a bench keeping back flat, 50 pound dumbbells. 6 reps


  • Dumbbell Chest Fly on an Incline Bench: 25 pounds, 8-10 reps
  • Standing Reverse Fly: 15 pounds, 8-10 reps


  • Bent Over Barbell Rows: using squat rack, 25 pound plates on each side. Bend right forward keeping head up and back flat, using under hand grip. 8 reps
  • Reverse Grip Unassisted Pull ups: 6-8 reps


  • Dumbbell Lateral Raises: down the rack starting at 25 pounds and ending at 5 pounds(yes I did use 5 pound dumbbells, they will feel like 100 pounds) anywhere from 6-15 reps depending at what weight you are at
  • Front raises: holding a 25 pound plate, lifting arms straight up to shoulder level. 8-10 reps


  • 10 Hammer Curls, 10 Regular Curls: 20 pound dumbbells, fists pointing up for 10 hammer curls. Switch grip to palms facing up for 10 regular curls.
  • Medicine Ball Push ups: hands on medicine ball, elbows tucked into sides, bring chest down as close as you can get to the ball. Your triceps will burn! 8-10 reps

This is a lot for an upper body day, and if you are not used to exercises like this you will be sore.

A lot of these exercises are very hard and takes time and practise to perform them correctly, but very worth the end results that you want- shapely shoulders, hard arms and a ripped back!

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