New Exercise and Fitness Review
Vital Stats
Name: Samantha Ann Leete
Occupation: Bodybuilding.com and FitMiss athlete; Editor-in-chief, “Train for Her” magazine
Bodybuilding.com athlete Samantha Leete has something to admit: “My training right now is kind of kooky,” she says. “I just switched over to a two-a-day program in which I train for strength in the morning and follow that up with a growth-focused hypertrophy session in the afternoon.”
For this fitness model, who has always considered herself an “8-reps-or-higher kind of girl,” the morning sessions have taken some getting used to. “This is the first time I’ve done true strength training, where you work in a super-low rep range and lift heavy enough to only push out 3-5 reps max,” she says. “I was curious how this kind of training would shape my body differently, so I thought, why not test the waters and give it a try?”
Samantha’s morning strength workouts are based on compound movements—things like snatches, power cleans, pull-ups, squats, deadlifts, and push presses. “I alternate between upper and lower body depending on the day, and I pick 3-4 moves and build up to a very heavy weight,” she says. “I can’t get more than 3-4 reps most times, and sometimes I push until I reach my 2-rep max. I take longer breaks between my sets to fully recover, then go at it again.”
While she uses her mornings to try something new, Samantha still lifts to sculpt her muscles in the afternoon. “I stick to a 10-15 rep range and focus on areas I want to bring up—mainly my legs, back, shoulders, and arms,” she says.
Leete still lifts heavy, and adjusts as needed. “If I find myself surpassing that 15-rep mark, I take things up a notch and use a heavier weight,” she adds. This, paired with short, sweet rest periods of no more than 30 seconds, makes her workouts cardiovascular and saves her from endless treadmill plodding.
“These workouts also give me a great pump,” Leete says. “I especially love this arm workout, which is crazy effective for sculpting your bis and tris.”
Seated Concentration Curl
Samantha’s Weekly
Training Split
AM (Strength)
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: Off
- Thursday: Upper Body
- Friday: Lower Body
- Saturday: Off
- Sunday:Off
PM (Hypertrophy)
- Monday: Shoulders
- Tuesday: Legs
- Wednesday: Off
- Thursday: Back
- Friday: Arms
- Saturday: Off
- Sunday:Off
Build Amazing Arms
Whether you’re looking to train for strength or hypertrophy, this is the perfect arm workout. It’s great to do when the gym is super busy and all the machines and cables are occupied. All you need is a set of dumbbells, a small cambered barbell, and a flat bench. With those tools, you’re good to go.
“I recommend warming up for about five minutes with your choice of cardio,” Samantha says. “It’s good to get your blood moving, shake off the day, and settle into the idea of training. I usually opt for a jog on the treadmill. Once you’re warm, set up your little corner and begin.”
E-Leete Tip
Samantha Leete"s Sculpted Arm Workout!
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