By Sandy Braz
 Tosca’s Training Schedule:
DAY 1: ABS, TRAPS AND CALVES
ABS:
-Reno
crunch*: 3 sets of 30 reps
-Captain’s chair leg raise: 3 sets of 35, 45 and
65 reps
-Reverse
crunch: 3 sets of 15, 20 and 25 reps
-Abs
isolation movements to sharpen definition
TRAPS:
-Shrug:
3 sets of 12 to 15 reps with 35, 45 and 50 pounds
CALVES:
-Standing
calf raise: 4 sets; 105 pounds for 15 warm-up reps, 130
pounds for 10 reps, 165 pounds for 10 reps and 210 pounds
for 8 reps
-Calf
stretching: Numerous sets to lengthen calf muscles
DAY 2: QUADS AND HAMSTRINGS
QUADS:
-Leg
extension: 4 sets; 90 pounds for 12 reps, 110 pounds for
12 reps, 130 pounds for 10 reps, 150 pounds for 10 reps
-Squat:
4 sets; warm up with the bar for 15 reps, 12 reps with
55 pounds, 12 reps with 75 pounds and 10 reps with 95 pounds
HAMSTRINGS:
-Leg
curl: 5 sets with increasing weight, starting from 20
pounds and moving up to 40 pounds
-Stiff-legged
deadlift: 40-pound bar, 3 sets of 11 reps
DAY 3: REST
DAY 4: BACK, BICEPS AND GLUTES
BACK:
-Lat
pulldown: 5 sets of 12 reps, with weight starting at 60
pounds and moving up to 70, 80 and 90 pounds
-Seated
row: 2 sets of 12 reps with 105 pounds
BICEPS:
-Standing
dumbbell curl: 4 sets starting at 15 pounds and increasing
to 25 pounds
-Barbell
curl: 3 sets of 10 or 12 reps with the 40-pound bar
-Preacher
bench curl: 2 sets of 10 reps with the 40-pound bar
GLUTES:
-Hip
raise: 3 sets with 45-pound plate on stomach, 10 full-range
raises, 10 mini pulses, 10 full raises without touching
the ground or resting followed by a set of 15 full raises,
15 mini raises, 15 full raises and then a set of 20 of
each
-Kneeling
cable kickback: 3 sets of 15 reps with 60, 70 and 80 pounds
DAY 5: DELTS, TRICEPS AND ABS
DELTS:
-Up
and down the rack with increasing weights starting with
12 pounds and moving up to 25
-Shoulder
press: 4 sets
-Bent-over
lateral raise: 4 sets with 12-pound weights
DAY 6: REST
DAY 7: CHEST AND GLUTES
CHEST:
-Bench
press: 5 sets
-Cable
crossover: 3 sets, starting with 32.5 pounds and moving
up to 52.5 pounds each side
Start again!
*Reno Crunch: Lie down with your back on the floor and
your butt and legs against a wall with your feet pointed
to the ceiling. Then do crunches up to the ceiling, lifting
your shoulders off the ground and contracting your abs.
Tosca’s Meal Plan
While
shooting this issue’s cover, Tosca was dieting and
training for two competitions – the World
Bodybuilding & Fitness
Federation in Toronto, Ontario, and the Fitness
America Pageant in Las Vegas. Here’s a glimpse of what it
takes to hit the stage in top form:
Before
breakfast:
1
cup warm water with lemon juice
1
cup water with 9 oz wheat grass
Breakfast:
½ cup cooked oatmeal with 2 tbsp each ground flaxseeds,
wheat germ and Salba
5
hard-boiled egg whites and 1 yolk
Herbal
cleansing tea
5
fish oil capsules
Mid-morning:
2
tbsp rice bran oil
4
oz tilapia
8
asparagus spears
Water
Chamomile
tea
Lunch:
½ small sweet potato
5
oz grilled chicken breast
10
slices cucumber
1
cup water
Mid-afternoon:
½ cup green beans
5
oz tilapia
Herbal
cleansing tea
1
cup water
Dinner:
Grilled
bison
½ cup brown rice
Asparagus
Green
beans
Water
Tea
Before
bed:
4
oz grilled chicken
Water
with calcium/magnesium supplement
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