WAGs, Cheerleaders & Athletes Of The IFBB Bikini Model Circuit

Abbie Burrows - Interesting Facts: Former Member of Denver Dream LFL and Flex Magazine Rookie of the Year

Amanda Latona - Interesting Fact: Former Singer and Winner of the 2009 Flex Bikini Model Search

Jennifer Andrews - Interesting Fact: Is a former Cincinnati Bengals cheerleader

Denise Milani - Interesting Fact: Bikini Model and Won first competition entered in 2011

Diana Graham - Interesting Fact: Former Pro League Cheerleader and 2011 IFBB Ms. Olympia Bikini Results: 11th

Jessica Jessie - Interesting Fact: Is a former Washington Redskins cheerleader

Juliana Daniell - Interesting Fact: Was a collegiate swimmer at Virginia Tech and cheerleader for the Atlanta Hawks

Missy Cole - Interesting Fact: Dates Phillies pitcher & 1st at 2010 IFBB NY Pro

Nicole Nagrani - Interesting Fact: All Star Cheerleader for 10yrs and 2011 IFBB Ms. Olympia Bikini Results: 1st

Shelsea Montes - Interesting Fact: 5ft; One of shortest ladies on IFBB circuit

Denise Milani at the 2012 Flex Pro

There were a lot of great competitors at 2012 Flex Pro, but I have a big soft spot for Denise Milani. In my view one of the sexiest babes alive has taken up fitness competition and I will follow her as she prepares and competes in her quest for perfection. This being her 2nd Bikini competition. Denise made 1st Callouts but the overall winner was Janaina Barral.

How can I get tighter firmer arms?

“Tighter” and “firmer” arms are a product of having a low body fat percentage. You could do arm exercises all day long, but if your body fat is still high, you will not have defined arms or any other body part for that matter. The best exercises for your arms are therefore large muscle group exercises that contribute to caloric expenditure and building lean muscle mass.

For example: when working on the bench press, the triceps (back of the upper arms) are working as well. A closer grip on the bar during the bench press recruits even more of the triceps while still hitting multiple muscle groups. Another great example is the seated row. A row is also a large muscle group exercise that targets the major muscle groups in the back. The biceps (front of the upper arm) are active as a helper during the seated row. Performing a row with an underhand, close grip helps to focus on the biceps.

In addition to performing large muscle group exercises, arms exercises must be strategically incorporated into the training program. When performing single-joint arm isolation exercises such as bicep curls and triceps extensions, they should be trained on a day along with the larger muscle groups. Performing a day of only arms does not stimulate much of the hormone release that helps with the building of lean muscle mass. This can make many arm training days less than productive. Mixing triceps and bicep exercises into your larger muscle group workouts will allow you to emphasize these muscles for maximal definition and reap the benefit of the work you are putting into your training. Training arms and legs on the same day can also be very effective for seeing results due to the increased physical demands of this style of workout.