Ava Cowan

These may appear OUT there…but I ALWAYS aim very high!

1. Have a mutually beneficial long term business relationship with Gaspari Nutrition.
2. Qualifying to be an IFBB Figure Professional.
3. Compete with the best in the world at the Ms. Figure Olympia.
4. Grace the magazine front covers of Oxygen, FLEX, Iron Man, Muscle & Fitness Hers, and Muscular Development.
5. Write a book about my life.
6. Pursue my career as a film and/or television actress, my life's FIRST passion.

Meal #1 *Ava's Chocolate French Toast made with 2 whole eggs and 2 egg whites, 4 slices low carb bread and ¼ cup sugar free syrup OR ¾ cup cooked oats, 1 heaping scoop Myofusion Milk Chocolate.

Meal # 2 1 whole grain bun with 4 ounces lean ground turkey, 1 slice low fat cheddar cheese, 1 tablespoon ketchup, one bag smart balance 100 calorie mini bag of popcorn.

Meal #3 1 cup cooked whole wheat pasta, 3 ounces tomato sauce, 2 ounces of cheese, 2 ounces chicken.

Meal #4 2 Tablespoon Natural Peanut butter, 2 slices low carb whole grain bread.

Meal #5 6 ounces top sirloin, 1 cup cooked rice, 1 cup steamed green vegetables.

Meal #6 1-1.5 scoops of Intrapro Double Chocolate Protein.

Meal #1 - 5 egg whites, one slice low fat cheese, 2 slices Canadian bacon, 2 slices low calorie whole wheat bread OR ** Ava's Chocolate French Toast. Good for carb up days during contest prep.

Meal #2 - ¾ cup cooked brown rice, 3 ounces chicken breast, 1 cup green vegetables.

Meal#3 - One small whole wheat bun, 4 oz extra lean ground turkey burger, one slice lowfat cheese, one tablespoon ketchup.

Meal #4 - 3 ounces grilled chicken breast, one whole grain flat bread, 1 slice low fat provolone cheese, lettuce, tomato, mustard.

Meal #5 - 5-6 ounces Top sirloin, 1 cup steamed broccoli.

Meal #6 - 1 heaping scoop IntraPro Double Chocolate Protein.

Day 1: Upper Body

1. Dead lifts 3-5 sets, 5 reps
2. Close Grip machine rows 3-5 sets of 6-10 reps
3. Military Shoulder Press 3-5 sets 5 reps
4. Cable side lateral raises 3 sets of 6-8 reps
5. Incline Dumbbell Chest 4-5 sets 6-8 reps
6. Machine flies 3 sets 8-10 reps
7. Preacher Curls, E-Z bar curls or dumbbell curls 3 sets of 6-8 reps
8. cable rope or reverse press downs 3 sets of 6-8 reps

Day 2: Lower Body

1. Barbell Squats 4-5 sets 5 reps
2. Leg extensions: 3 sets of 8-10
3. Stiff leg dead lifts 3-5 sets 5 reps
4. Standing calf raises 3 sets of 6-8 reps
5. Seated calf raises: 3 sets of 6-8 reps

Day 3: HIIT cardio

Day 4: Back & Chest

1. Weight assisted wide grip pull ups 3-5 sets 8-10 reps
2. Bent over row, T-Bar row, close grip cable row, or dumbbell row 3 sets: 10-12 reps
3. dumbbell rows bracing your upper body against an incline bench 3 sets: 6- 8 reps
4. Lat pull downs or dumbbell pullovers 3 sets: 8-12 reps
5. Neutral grip machine rows 2 sets: 6-12 reps

1. Incline Dumbbell Chest Press 3 sets of 8-12 reps
2. Free motion machine incline press 2 sets of 10-12 reps
3. Decline cable crossovers 2 sets of 12-15 reps

Day 5: Legs

1. Barbell squats 3-5 sets of 8-12
2. Modified Hack squat or leg presses 3 sets of 6-12 reps
3. Leg extensions 3-5 sets of 6-12 reps
4. Dumbbell lunges 3-5 sets of 5 followed by 1 set of walking body weight lunges walking from one end of the gym to the other.

1. Stiff legged dead lifts 3-5 sets of 5 reps
2. lying leg curl or single leg curl 3 sets: 6-10 reps

1. standing calf raise 4 sets: 6-12 reps
2. Seated calf raise 4 sets: 6-8 reps

Day 6: Shoulders & Arms

1. Military press 3-5 sets 6-8 reps
2. Dumbbell side lateral raises or cable laterals 3 sets: 6-8 reps
3. Machine laterals 3 sets: 6-8 reps focus on middle delts. Next 3 sets 6-10 reps, focus on the area midway between the mid and the posterior delt.
4. Rear delt machine or bent over dumbbell laterals 4 sets: 6-10 reps

1. Alternating dumbbell curls 4 sets: 6-10 reps
2. Cable curls or preacher curls 3 sets: 8-12 reps
3. Overhead cable rope extensions 4 sets: 6-10 reps
4. Reverse grip cable press downs 3-5 sets: 6-8 reps

Day 7: HIIT/Abs or rest