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Pro Fitness Model Tamika Webber Talks With Simplyshredded.com

How did you get started with bodybuilding?

Sport in various forms has always been a part of my life. Growing up in Rural Victoria I competed at a National level in Equestrian (Eventing) from age 4 to 21 until I moved to the city to follow my career. I became an Emergency Trauma Nurse and later an Emergency Paramedic. In my early twenties I then discovered that the gym became an incredible outlet to unwind and de-stress.

Strict dieting and intense training resulted in great changes to my physique so I decided to step it up a notch and compete for the first time in September of 2011.

Where does your motivation come from?

My initial motivation stemmed after I became ill in 2007 with various digestive issues making weight loss a difficult task. I had already suffered a twisted bowel so I endeavoured to make changes with both my mind and body to ensure better health. I then made the decision to go back to University to learn more about my anatomy and physiology in hope to improve my health even more. 7 years and 3 degrees later, coupled with the constant exposure to young avoidable illnesses at work I met my closest friend and trainer Dean Alexiou.

It is with such support that I maintain my motivation to strive for a better me.

What workout routine has worked best for you?

Being a shift worker I learnt quickly to listen to my body. I found aiming for workouts no longer than 45 mins worked best for me. I aim for 1-2 HIIT sessions per week with 20 min low intensity cardio on other days. Further high intensity sessions I found resulted in muscular atrophy for me. I tend to work by the analogy – ‘Work smarter not harder’.

A heavier weight does not necessarily mean getting results. Technique and posture are the key to isolating the correct muscle groups and reducing injures.

Full Routine:

Monday: Chest/Triceps

  • Cable Triceps Press Downs 3×12
  • Triceps Rope Extensions 3×12
  • Lying Z Bar Tricep Extensions 3×12 (superset with)
  • Close Grip Bench Press 3×12
  • Flat Bench Press 3×12
  • 45 Incline Dumbbell Press 3×12
  • Cable Cross Overs 3×12
  • Swiss Ball Dumbbell fly’s 3×12

Tuesday: Back/Biceps

  • Close Grip Pulldowns 3×12
  • Wide Grip Chin Ups 3×12
  • Seated Rows 3×12
  • One Arm Bent Over Rows 3×12
  • Standing Alternating Bicep Curls 3×10
  • EZ Bar Preacher Bench Curls 3×12
  • Incline Dumbbell Curls 3×12
  • Cable Lying Straight Bar Curls 3×12 (superset with)
  • Standing Hammer Curls very slow 3×12

Wednesday: Off

  • Rest day

Thursday: Legs

  • Barbell Front Squats 3×12
  • Lunges 3×12
  • Bulgarian Squats 3×12
  • Legs Curls 3×12
  • Good Mornings 3×12
  • Stiff Leg Deadlifts 3×12

Friday: Shoulders/Abs

  • Seated Dumbbell Shoulder Press 3×15
  • Anterior Cable Raises 3×15
  • Arnie Dumbbell Presses 3×15
  • Seated Smith Machine Shoulder Presses 3×15
  • Leg Lifts 3×15
  • Crunches 3×15
  • Medicine Ball Oblique Twists 3×15
  • Hanging Leg Lifts 3×15

Saturday: Off

  • Rest day

Sunday: Plyometrics/Cardio

  • Plyometrics 45mins
  • Beach Sand Runs
  • Hill Climbs
  • 1000 steps 3 times a week

What is your diet like?

  • Meal 1: Untoasted Cinnamon Muesli (approx half a cup) added Bran for Fibre and Coconut for healthy Fats mixed with one scoop of Chocolate Proto Whey Protein
  • Meal 2: Cottage Cheese, together with Salmon on Rye Crisp Bread with Cracked Pepper
  • Meal 3: Grilled Chicken and Fruit Salad including; Skinless Chicken, Diced Apple, Walnuts and Feta combined with mixed Lettuce and Apple Cider Vinaigrette
  • Meal 4: Celery cupped with Sour Cream and Cherry Tomatoes
  • Meal 5: Grilled Barramundi and Vegetables combined with Sweet Potato, Peas and Corn
  • Meal 6: Proto Whey Protein shake mixed with Blueberries

Your own physical feature you are most proud of?

Hmmm probably my core/abs. I never use to have abs and now that I do it feels amazing. All that hard work has finally paid off.

What is your supplementation like?

I gain most of my nutrition from food however I do take the following supplements:

  • Multi Vitamins
  • Xtend
  • Chocolate Proto Whey (from AWA)

Favorite Quote?

“Reality is the mirror of your thoughts”

Photography: Tony Ryan & Chansan Photography

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  1. Sammy says:

    Tammy you did it! Can’t wait to show everyone at the gym your feature on Simply Shredded xxx

  2. Tyler says:

    wow… amazing Tamika!!

  3. Thiago says:

    Wow! Nice body. I really liked your diet. Your abs are pretty beautiful. I was fat so I understand how you fell when you got abs.

  4. Jessica-Lee says:

    Finally Victoria’s Hottest Fitness Model on simplyshredded!!!!! Tamika you are such an inspiration! You know i love you!

  5. Niko says:

    Tamika, you are the epitome of hard work and dedication. To overcome adversity and achieve what you have achieved is inspirational. Well done!

  6. sarah says:

    I check out these sites and read all the interviews for motivation and tips everyday. You by far have a beautiful physique and inspired me this morning to kick ass for leg day!

  7. steven says:

    omg, this girl is soo hot and gorgeous, what a body!!! phew!

  8. Ashley says:

    you are beautiful and such an inspiration! But Where do you get you’re Muesli from?

  9. Yasmina says:

    amaaaziiiing physique. I am so motivated after reading your feature. Your body is insane!!!! Something for me to strive for :)

  10. Clint says:

    Fantastic physique.
    Just goes to show that hard work and determination can seriously pay off.


  11. Julia232 says:

    Great work!!! I love your arms,

  12. Mitchell says:

    I also see a difference in doing too many high intensity sessions per week can create negative results.

  13. Tamika Webber says:

    Hey everyone,

    Thankyou so much for your support. It is much appreciated!! Has been an incredibly fun journey watching my body change but definitely still a working progress. I figure, the challenge is half the fun. Thankyou! x

  14. Angie says:


    I’m so excited to find someone with a healthcare background and schedule, that was able to accomplish what you have! I am an ICU RN, and have wondered if it would be possible with the long hours and shift work to get these kinds of results. Thank you for sharing your story! You are my newfound rolemodel!

  15. Dax says:

    You look incredible! I am a paramedic in the nt and have been wanting to get into fitness modelling.. my cardio at the moment is huge as i train for half marathons.. but it is great to know that even with shift work its achievable! I would love to talk to you some more about eating on night shifts, especially when its just one of those nights.. congratulations!

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