WBFF Pro Ashley Horner Talks With Fitoverfat.com

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Ashley Horner Workout
Name: Ashley Horner

Location:  Guam

Age: 29

Height: 5’4″

Weight: 128 Lbs

Occupation:  Fitness Model, Master Trainer

Achievements: Ironman athlete, WBFF Pro, Bodybuilding.com Elite Team member

When did you get started with fitness?

It actually began in high school. My body wasn’t made to be super thin, I had soccer player legs, nice and muscular but I hated my arms because they were not defined. My mom got me a gym membership and I was introduced to weight lifting. Then I though by lifting 5-10 pounds would get me somewhere, but I was wrong. I began lifting for my strength and I started to love and see the definition in my arms.

How do you stay so motivated? What drives you?

How I stay motivated always changes. I am constantly entering into new contest or competitions like IRONMANS, or Fitness competitions training for ½ marathons and other activities that require me to keep my fitness level at the top of its game.

What has been the hardest obstacle for you to overcome?

Getting turned down from things that I really wanted. At one time I was so narrow minded and thought I ONLY wanted supplement sponsorships but there is SOOO much more than just being sponsored by a supplement company. Once I became open to all sorts of opportunities I realized I had so much more to go after.
Ashley Horner

What does your current training schedule/program look like?

Monday – Back
Lat Pull down 4×10
Seated row 4×10
One arm dumbbell row 4×10
Cable High pully rope row 4×10
Low back extension 4×20 (weighted)

Tuesday – Chest
All dumbbell work
Incline dumbbell chest press 4×10
Flat bench dumbbell chest press 4×10
25 push ups (decline)
Dumbbell pullovers 4×15
Cable flys 4×10
Low pully cable flys 4×10
Flat bench barbell press, close grip 4×10

Wednesday – Off

Thursday – Legs
(leg day is always for volume, meaning high reps, lower weight)
50 walking lunges x3
Barbell squats 4×20
Deadlifts 4×15
Plie’ squats 4×20
Leg extensions 4×20
Hamstring curls 4×20
Box jumps 4×10

Friday – Shoulders & Arms
Seated Shoulder Press 4×10
Standing Lateral raise 4×10
Barbell Skull crushers 4×10
Seated Dumbbell Bicep curls 4×10
Tricpe kick backs 4×15
e-z bar bicep curls 4×12
Barbell front raises 4×15
Single arm Triceps press downs 4×10 (each side)
Ashley Horner Abs

Give us a breakdown of your daily diet.

2 whole eggs, spinach & tomatoes. Coconut bread

Organic Raw chocolate protein poweder with almond milk

Chicken breast & sweet potato with Honey
A side of veggies (usually spinach)

Nuts N More almond butter and celery
1-2 hard boiled eggs (just the whites)

Usually Miracle noodles with a protein like fish and veggies (again fresh spinach)
With honey on my veggies

Protein shake (the raw organic protein)

Do you take any supplements to reach your fitness goals

Amino Energy from ON/ABB pre workout
FITMISS (muscle pharm supplement designed specifically for girls)
Multi vitamin, Cleanse & CLA
Raw Garden of Life protein powder Chocolate
Ashley Horner

What is your single biggest “Fitness” related accomplishment?

Signing with the biggest company in the fitness industry… Bodybuilding.com of course ☺

Name a fitness “Myth” that just isn’t true no matter how many times you hear it?

Girls will look like HULK if they lift heavy. DRIVES ME CRAZY! Girls, you will not get huge muscles just by lifting heavy. This is the number one most common fear of all girls new to dumbbells and barbells

Tips for our readers to achieve their fitness dreams?

Keep it fun, and never stop chasing after your dreams. If you set your mind to it, you can become and do anything you wish.
Ashley Horner

Favorite Quote

You can plan for a perfect picnic but you have no control of the weather.


For my 12 week training programs please visit my site
instagram @ashley_horner