Australian IFBB Bikini Pro Amy Wright Talks With

Quick stats:

Age: 26
Height: 5’2” – 160cm
Weight: 121lb – 55kg

Amy Wright

How did you get started with bodybuilding?

It started out as just a curiosity, I thought ‘I wonder what my body would look like if I trained and dieted like the bikini athletes do’, and decided to give it a crack just for twelve weeks. I’d never really lifted weights before and I had no expectation of placing in the comp at all! I found myself the best coach-trainer team there is, Mike and Daniela O’Mara, and took on board every single piece of advice they had for me. I came second overall in my local IFBB competition in Western Australia, placed first at the Australasian Championships two weeks later, and qualified to compete in the Worlds.

I never thought I would come so far in this sport, it’s become a way of life for me and now I can’t imagine living any other way!

Amy Wright

Where does your motivation come from?

Like everyone does I admire the other IFBB Pro’s, but honestly the motivation comes from my peers; those directly around me every day and the other incredible athletes on the Australian IFBB Team who I train with and they keep me positive and focused.

Amy Wright

What workout routine has worked best for you?

Keeping it simple. Keeping the weight low and reps high for lower body training and staying in check of my overall body proportions with my coach. It’s so important in this sport not to lose the balance by over-enhancing a body part. I feel a lot of my progress and improvement comes from what I do in my morning fasted cardio; I do steady-state, stairs, then intervals with lots of plyometric’s.

Full Routine:

Monday: Cardio/Legs

  • 45-60mins Steady State cardio mixed with High-Intensity Intervals
  • 4x 12-20 Squats (15kg)
  • 4x 12-20 Lunges (15kg)
  • 4x 12-20 Plyometric Lunges
  • 4x 20 Lying Hamstring Curls, supersetted with Straight-Leg Deadlifts (light weight)
  • 4x 20 Seated Leg Extensions
  • 4x 12-20 Hip Extensions on machine

Tuesday: Cardio/Yoga

  • 45-60mins Steady State cardio mixed with High-Intensity Intervals
  • Bikram Yoga

Wednesday: Plyos/Back/Biceps

  • 4x 50 Ski’s
  • 4x 20 Lunge-jumps
  • 4x 20 Squat-jumps
  • Skipping Intervals 3 minutes long
  • 4x 15 Lat Pull Downs (Wide Grip)
  • 4x 15 Seated Cable Row
  • 4x 15 Seated Supported Row
  • 3x 15 Supported Back Extensions with weight
  • 4x 15 Dumbbell Curls
  • 4x 15 Barbell Curls
  • 4x 15 Hammer Curls
  • 4x 15 Cable Curls

Thursday: Cardio/Plyos

  • Morning Cardio
  • Plyometrics
  • Bikram Yoga

Friday: Cardio/Shoulders/Triceps

  • Steady-state cardio with intervals and stairs (60 mins+)
  • 15x 4 Lateral Raises
  • 15x 4 Front Raises
  • 15x 4 Shoulder Press Machine
  • 15x 4 Close-Grip Barbell Raises
  • 4x 15 Dips
  • 4x 15 Dumbbell Kickbacks
  • 4x 15 Overhead Tricep Extensions
  • 4x 15 Downward Cable Rows

Saturday: Chest/Abs

  • 3x 15 Chest Press
  • 4x 50 Jack-knives with a 5kg weight
  • 4x 50 Crunches

Sunday: Day Off

  • Active rest day (Bikram Yoga or a walk on the beach)

Amy Wright

If you had to pick only 3 exercises, what would they be and why?

  1. Plyometric Lunges: Because it’s defined my legs without enhancing their overall size too much
  2. Squats: Every bikini athlete is addicted to these! The classic way to enhance the booty!
  3. Seated Cable Rows: They feel so good! I love training my back, it’s my strongest group

Amy Wright

What is your diet like?

Simple, effective, basic, old-school bodybuilding style, my coach wouldn’t have it any other way!

  • Meal 1: 100g Chicken, Brown Rice & Greens
  • Meal 2: 100g White Fish, Roasted Sweet Potato & Vegetables
  • Meal 3: 100g Chicken Or Fish, Greens & An Apple
  • Meal 4: 100g Chicken, Brown Rice & Vegetables
  • Meal 5: 100g Chicken & Greens
  • Meal 6: Egg-White Omelette with Vegetables

Amy Wright

When trying to cut down do you prefer to use HIIT or just normal cardio?

High-intensity definitely makes it happen faster! But I find normal, steady state cardio so therapeutic, and kinder on sore muscles. I work full-time as a nurse so I relish my headphone time on my own every day to chill out.

Favorite Quote?

“Do what you can, with what you have, where you are.”