IFBB Bikini Pro Anna Virmajoki’s Full Workout Routine & Diet Plan


Anna Virmajoki Is A Finnish IFBB Pro Bikini Athlete, Mass Nutrition Athlete And Trainer, Team Bombshell Competitor. She Has Won Numerous Bikini Competition Titles And Earned Her IFBB Pro Card In October 2012.

Check Out Anna’s Interview Here: Anna Virmajoki Interview


What Is Your Workout Routine?


Monday: Legs

    5 x 15 leg extensions (Superset 1)
    5 x 20 shoulder width leg press (Superset 1)
    5 x 15 switch (jump) lunges
    4 x 15 narrow stance squats (Superset 2)
    4 x 10 each leg walking lunges (Superset 2)


Tuesday: Shoulders/Triceps

    4 x 10 shoulder press (Superset 1)
    4 x 10 wg barbell raise over your head (Superset 1)
    4 x 10 rear lateral raise
    3 x 8 arnold press (Superset 2)
    3 x 8 each arm lateral raise (Superset 2)
    3 x 15 rope pushdowns (Superset 3)
    3 x 10 db nose crushers (Superset 3)
    3 x 15 db kick backs


Wednesday: Back/Biceps

    6 x 8 wg pull downs (Superset 1)
    6 x 8 cg seated cable row (Superset 1)
    4 x 12 rg barbell row (Superset 2)
    4 x 12 one arm pull down (Superset 2)
    5 x 15 hyperextensions (Superset 3)
    5 x 15 supermans (Superset 3)
    4 x 8 preacher curls (Superset 4)
    4 x 12 seated db curl (Superset 4)
    4 x 15 incline db curls (Superset 4)


Thursday: Legs

    5 x 15 leg curls (Superset 1)
    5 x 12 weighted step up on bench (Superset 1)
    5 x 12 seated leg curls (Superset 2)
    5 x 12 stiff legs (Superset 2)


Friday: Chest/Shoulder/Butt

    5 x 12 pullovers (Superset 1)
    5 x 12 incline cheer press (Superset 1)
    8 x 8 side lateral raise
    5 x 15 one leg leg press (Superset 2)
    5 x 12 each leg walking pump lunges (Superset 2)
    5 x 15 cable squats
    4 x 20 hyperextensions (Superset 3)
    4 x 15 butt machine (Superset 3)



What Is Your Diet Like?

I never starve myself!! Advice for the ladies – to get a nice muscular and toned looking body you need to eat quality food and get enough calories from your daily diet.

I normally get 40% of protein, 30% of carbs and 30% of fat. My calories vary from 1400-2200 calories per day (the amount of calories depends on when I´m competing next and if I´m on my improvement season)

    Meal 1
    4 egg whites
    1 cup spinach leaves
    1/2 cup oatmeal

    Meal 2
    3 ounces tilapia
    2 ounces cottage cheese
    1 rice cake

    Meal 3
    1 scoops protein
    2 cups spinach leaves w/ 1 tsp olive oil and balsamic vinegar
    1/4 cup chopped broccoli

    Meal 4
    3 oz chicken breast
    1 slice ezekiel bread
    1/3 slice cucumber and 2 thin slices of tomato soaked in balsamic vinegar

    Meal 5
    3 oz chicken ¼ grapefruit
    1/3 cup peas
    3 oz sweet potato

    Meal 6
    3 oz turkey breast
    1/4 cup green beans
    3 oz squash


Anna Virmajoki Video: On Stage:


For More Of Anna Virmajoki

Please “Like” My Athlete Page On Facebook: AnnaVirmajok iBikini
You Can Email At: anna@mass.fi

Thank you for taking the time and reading my interview! Happy New Year 2013 Everyone!

Anna V 🙂

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    • Hi Jessica,

      A superset is when you complete 2 or more exercises one after the other with no rest in between the exercises. So on Anna’s leg day for example, you would complete one set of 15 leg extensions then immediately after, complete 20 shoulder width leg presses, then take a rest before complete the next ‘superset’.

    • I was wondering the same thing. As it sits I added abs in on three days (Mon., Weds. and Fri) with 5 x 15 of leg raise with reverse crunch (something that works the entire area fairly well) or 5 x 1 min of planks. I also added in cardio at the end of both leg days. At least until an answer is posted here I think that’ll be good because many of the other exercises use abs quite heavily and the supersets get your heart rate up like cardio.

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