Wendy Fortino Returns to Olympia Stage

Wendy Fortino Shares Her Olympia Figure Pro Workout and Competition Prep

Wendy Fortino, a renowned IFBB Pro League Figure competitor, is set to dominate the stage once again at the upcoming Olympia. As a successful Figure athlete and media personality, Wendy will be showcasing her ripped physique and impressive back workout in the next installment of her Olympia preparations.

Wendy Fortino Olympia Figure Pro Workout Routine

Wendy’s highly-intensive back workout routine is centered around building muscle density, size, and shape. This 10-exercise high-volume routine is designed to push Wendy’s back muscles to the limit while allowing for optimal recovery and progress.

Deadlifts

• Sets: 4
• Reps: 6-8
• Rest: 2-3 minutes between sets

The deadlift is an essential exercise for building overall strength. Be cautious not to let ego come into play, and focus on progressive overload instead.

Bent-Over Barbell Rows

• Sets: 4
• Reps: 8-10
• Rest: 1.5-2 minutes between sets

Bent-over barbell rows effectively target the latissimus dorsi muscle, promoting muscle density and overall size.

Single Arm Dumbbell Rows

• Sets: 3
• Reps: 10-12
• Rest: 1.5 minutes between sets

Performing dumbbell rows allows for optimal symmetry and isolation of individual muscle fibers.

Close Grip Lat Pulldowns

• Sets: 3
• Reps: 10-12
• Rest: 1.5 minutes between sets

Using a close grip lat pulldowns ensures a targeted focus on the lat muscle fibers.

Seated Cable Low Rows

• Sets: 4
• Reps: 10-12
• Rest: 1.5 minutes between sets

Opt for a controlled tempo (2 seconds up, 1 second pause at top, 2 seconds down) to ensure target muscle fibers are engaged.

Straight-arm Pullover

• Sets: 3
• Reps: 12-15
• Rest: 60-90 seconds between sets

Form over weight is crucial in exercises like the straight-arm pullover. Master proper technique first before increasing weight.

Unilateral Lat Pulldown

• Sets: 3
• Reps: 10-12
• Rest: 90 seconds between sets

Performing unilateral pulldowns allows for targeted stress on individual muscle fibers.

Underhand Lat Pulldown

• Sets: 3
• Reps: 10-12
• Rest: 90 seconds between sets

The underhand lat pulldown effectively targets the lower lats.

Wide-Grip Lat Pulldown

• Sets: 3
• Reps: 10-12
• Rest: 90 seconds between sets

Incorporating a wide grip lat pulldown adds variety and targetes the upper lats.

Back Extension

• Sets: 3
• Reps: 15-20
• Rest: 60 seconds between sets

Finalize the workout with a back extension routine that targets the lower back. Gradually increase weight as strength and progression are achieved.

Tips from Wendy Fortino

Make sure to:

• Increase reps, sets, or weight every week for progressive overload
• Focus on form over weight in exercises to prioritize safety and effectiveness
• Allow for rest days between intense back workouts to support recovery and muscle growth
• Be consistent and patient, allowing the workout routine to unfold at your own pace

Follow Wendy’s Journey

Keep up with Wendy Fortino’s journey as she readies for the 2024 Olympia stage. Follow her on Instagram to see her training progressions, competition prep, and personal fitness journey.

Order 2024 Olympia Pay-Per-View

Don’t miss the opportunity to catch the action live. Order the 2024 Olympia pay-per-view event to witness the greatest Figure athletes, including Wendy Fortino, clash in an epic battle of strength, athleticism, and physique.

Frequently Asked Questions

Q: What do I need to do to prepare for a highly-intensive back workout like Wendy Fortino’s?
A: Prioritize consistent progressive overload, focus on form and proper technique, and allow for adequate recovery days to support muscle growth.

Q: How important is progressive overload in gaining muscle mass?
A: Progressive overload is essential for building muscle mass. Gradually increasing weight, reps, or sets over time fuels muscle growth and development.

Q: When is it best to incorporate rest days in a workout routine?
A: Ensure rest days are scheduled between intense exercises to allow for recovery and muscle adaptation.

Q: What are some common beginner mistakes in back exercises?
A: Some common mistakes include using the ego to lift heavier weights, disregarding proper form, and neglecting adequate rest and recovery.

Q: Should I prioritize consistency or intensity when following a workout routine?
A: Emphasize consistency, allowing you to maintain a consistent workout routine despite variations in intensity.