Eleonora Dobrinina Diet and Workout Plan

Eleonora Dobrinina Diet

The Eleonora Dobrinina diet follows the standard bodybuilding meal plan. As a physique athlete, she increases her calories during the off-season and brings them down before a competition. Continue reading for a more detailed look into Eleonora Dobrinina’s diet and training routine.

Who is Eleonora Dobrinina?

Eleonora Dobrinina is a professional bodybuilder, model, and personal trainer. She competed in the women’s physique division that focuses on an extremely tight and defined muscular look.

Today, Eleonora offers personal training and dieting advice for figure, wellness, and bikini competitors. She also stays in touch with her fans across various social media platforms.

Stats

  • Height: 5’6″ (167.5 cm)
  • Weight: 125-135 lbs (56.7-61.2 kg)
  • Year of birth: 1981

Eleonora Dobrinina Diet Plan

As we briefly mentioned above, the Eleonora Dobrinina diet changes depending on the time of year. When preparing for a bodybuilding competition she will decrease her calories, in order to get as lean and toned as possible.

But when training in the off-season Eleonora will increase her calories to build more muscle. This is the classic bodybuilding approach of bulking and cutting. Check out this example meal plan for an idea of what Eleonora might eat to maintain her physique.

  • First Meal: 1 whole egg, 1 cup of egg whites, almond milk and oatmeal with fruit
  • Second Meal: Greek yogurt and a handful of almonds
  • Third Meal: 6 ounces of grilled chicken breast, white rice and vegetables
  • Fourth Meal: 6 ounces of grilled chicken breast or tuna, with sweet potatoes and broccoli
  • Fifth Meal: 2 rice cakes, 1 tbsp of almond butter and 2 scoops of whey protein

Carbs are Good

There are many different diets and meal plans available today. There’s keto, vegetarian, vegan, and everything in between. But when it comes to bodybuilding, carbohydrates are not the enemy. In fact, they can provide many benefits to the body.

Carbs are your body’s main source of energy. They can help fuel your muscles during an intense workout, so you don’t feel fatigued in the middle of a set. The right carbs can also aid in digestion and help you feel full throughout the day.

But what are good carbs? In a nutshell, good carbs are basically anything that isn’t processed. Stay away from potato chips, sugary cereal, and other similar foods. These will offer very little benefit to your body. Where rice, potatoes, and quinoa are examples of good carbs.

Eleonora Dobrinina Workout Routine

There isn’t much information available on Eleonora’s specific workout routine, but we know she follows isolation exercises. This is when each day is focused on a specific muscle group in the body. The most efficient way to build quality muscle is to target certain areas with numerous sets.

Chest

  • 1st exercise: 5 RM bench press
  • 2nd exercise: Bench 4 x 5 at 90% 5 RM
  • 3rd exercise: Fly roll out to push out
  • 4th exercise: Incline dumbbell press 5 x 12/10/8/6
  • 5th exercise: Incline cable fly x 4-5 sets
  • 6th exercise: Cable cross fly into dumbbell floor press x 4-5 sets

Shoulders

  • 1st exercise: Seated cable front raise 4 x 8-12
  • 2nd exercise: Seated cable face pull 4 x 8-12
  • 3rd exercise: Seated cable overhead press 4 x 8-12
  • 4th exercise: Standing dumbbell lateral raise 4 x 8-12
  • 5th exercise: Seated dumbbell overhead press 4 x 8-12
  • 6th exercise: Incline dumbbell rear fly 4 x 8-12
  • 7th exercise: Alternating front raise into clean and press 4 x 10

Back

  • 1st exercise: Bent over cable lat pull down 4 x 8-12
  • 2nd exercise: Close grip seated cable row 4 x 8-12
  • 3rd exercise: Wagon wheel barbell deadlift 4 x 8-12
  • 4th exercise: Wide grip seated lat pulldown 4 x 8-12
  • 5th exercise: Behind the head lat pull down 4 x 8-12
  • 6th exercise: Barbell row 4 x 8-12
  • 7th exercise: Reverse push-up on rack 4 x 8-12
  • 8th exercise: Machine rear delt fly 4 x 8-12

Legs

  • Warm-up: Seated leg curl 2 x 10 (slow and hold)
  • 1st exercise: Pause squat 5 x 6-8
  • 2nd exercise: Long pause squat 5 x 3 (2 second hold)
  • 3rd exercise: Lying leg curl 4 x 10 drop 10, drop 10
  • 4th exercise: Barbell stiff leg deadlift 5 x 15, 12, 10, 8, 6
  • 5th exercise: Elevated dumbbell sumo squat 4 x 15
  • 6th exercise: Single leg extension 4 x 10-12 superset with single leg Bulgarian Squat 4 x 10-12 (hold one Dumbbell)

Arms

  • 1st exercise: Straight bar curl 4 x 10-12
  • 2nd exercise: Dumbbell hammer curl 4 x 10-12
  • 3rd exercise: Reverse grip cable curl 4 x 10-12
  • 4th exercise: Reverse grip pulldown 4 x 10-12
  • 5th exercise: EZ bar skull crusher 4 x 10-12
  • 6th exercise: EZ bar close grip press 4 x 10-12
  • 7th exercise: Overhead rope cable extension 4 x 10-12
  • 8th exercise: Rope extension 4 x 10-12

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