Adelene Morais Header

Adelene Morais

Bikini Competitor & Personal Trainer

  • Height: 5'3
  • Residence: Johannesburg, South Africa
  • Contest Weight: 115 Lbs
  • Current Weight: 123 Lbs

Adelene Morais (BIO)

Adelene has a passion for fitness and living a healthy lifestyle. She lives, eats, sleeps and breathes fitness. In 2010, Adelene was introduced to weight training and she was hooked! She made a career change and studied to become a personal trainer. She now strives to inspire as many people as she can.

Adelene has been competing professionally for the last 2 years in various fitness shows under the bikini division. She has also participated in Warrior Races and has ben featured in magazines and was the Locally Whipped Calendar Girl in 2014. Adelene is a fitness freak, dog lover, and jet-setter!

Contest History

  • 2013 – IFBB Novice Bikini Division – 1st Place
  • 2013 – WBFF Bikini Divison – 4th Place
  • 2014 – WBFF Bikini Division – 2nd Place
  • 2014 – Rossi Classic Bikini Division – 2nd Place

HOW TO TRAIN LIKE ADELENE

Yellow Seperator

Monday: Back, Biceps & Calves

Rowing Machine: 6min Sprint Intervals

Reverse Grip Bent Over Barbell Row: 3 x 15, 12, 10, 8

Seated Rope Row: 3 x 15, 12, 10, 8

Back Hyper Extension: 3 x 20

Seated Alternated D/B Bicep Curls: 3 x 15, 12, 10, 8

Seated Barbell Curls: 3 x 15, 12, 10, 8

Cable Bicep Curls: 3 x 15, 12, 10, 8

Rowing Machine: 6min Sprint Intervals

Donkey Calf Raise: 3 x Max Reps

Seated Calf Raises: 3 x Max Reps

Standing Calf Raises: 3 x Max Reps

Tuesday: Legs & Abs

 10min Fast Incline Walking

Free Squat Rack Squats: 4 x 20, 15, 12, 10

Leg Press: 4 x 20, 15, 12, 10

Leg Extensions: 4 x 20, 15, 12, 10

Bulgarian Squat: 4 x 15

Stair Climber: 6min Sprint Intervals

Lying Down Hamstring Curl: 4 x 20, 15, 12, 10

Standing Hamstring Curl: 3 x 15

Walking Lunges: 3 x 20

Reverse Crunches

Leg Lifts

Hanging Knee Raises

Wednesday: Shoulders, Triceps & Calves

Crosstrainer: 6min Sprint Intervals

Smith Machine Military Press: 3 x 15, 12, 10, 8

Front & Lateral D/B Raises: 3 x 15, 12, 10, 8

Upright Row: 3 x 15, 12, 10, 8

Close Grip Tricep Press: 3 x 15, 11, 10, 8

Dips: 3 x 20

Tricep Kickbacks: 3 x 15, 12, 10, 8

Calf Exercise On Hack Squat Machine

Calf Exercise On Leg Press Machine

Thursday: Chest & Abs

Crosstrainer: 6min Sprint Intervals

Push Ups: 4 x 20

Machine Bench Press: 3 x 15, 12, 10, 8

Cable Flies: 3 x 15, 12, 10, 8

Full Range Crunch: 4 x 20

Hanging Knee Raises: 4 x 20

Leg Lifts

Friday: Legs 

10min Fast Incline Walking

Free Squat Rack Squats: 4 x 20, 15, 12, 10

Leg Press: 4 x 20, 15, 12, 10

Leg Extensions: 4 x 20, 15, 12, 10

Bulgarian Squat: 4 x 15

Stair Climber: 6min Sprint Intervals

Lying Down Hamstring Curl: 4 x 20, 15, 12, 10

Standing Hamstring Curl: 3 x 15

Walking Lunges: 3 x 20

Saturday: HIIT

Box Jumps: 20

Burpees: 20

Skipping: 50

Jumping Lunges: 20

Ball Throws: 20

Ninja Rolls: 20

Frog Jumps: 20

Sunday: Walking / Jogging

Walk/Jog

Sunday: Walking / Jogging

Walk/Jog

Monday: Back, Biceps & Calves

Rowing Machine: 6min Sprint Intervals

Reverse Grip Bent Over Barbell Row: 3 x 15, 12, 10, 8

Seated Rope Row: 3 x 15, 12, 10, 8

Back Hyper Extension: 3 x 20

Seated Alternated D/B Bicep Curls: 3 x 15, 12, 10, 8

Seated Barbell Curls: 3 x 15, 12, 10, 8

Cable Bicep Curls: 3 x 15, 12, 10, 8

Rowing Machine: 6min Sprint Intervals

Donkey Calf Raise: 3 x Max Reps

Seated Calf Raises: 3 x Max Reps

Standing Calf Raises: 3 x Max Reps

Tuesday: Legs & Abs

 10min Fast Incline Walking

Free Squat Rack Squats: 4 x 20, 15, 12, 10

Leg Press: 4 x 20, 15, 12, 10

Leg Extensions: 4 x 20, 15, 12, 10

Bulgarian Squat: 4 x 15

Stair Climber: 6min Sprint Intervals

Lying Down Hamstring Curl: 4 x 20, 15, 12, 10

Standing Hamstring Curl: 3 x 15

Walking Lunges: 3 x 20

Reverse Crunches

Leg Lifts

Hanging Knee Raises

Wednesday: Shoulders, Triceps & Calves

Crosstrainer: 6min Sprint Intervals

Smith Machine Military Press: 3 x 15, 12, 10, 8

Front & Lateral D/B Raises: 3 x 15, 12, 10, 8

Upright Row: 3 x 15, 12, 10, 8

Close Grip Tricep Press: 3 x 15, 11, 10, 8

Dips: 3 x 20

Tricep Kickbacks: 3 x 15, 12, 10, 8

Calf Exercise On Hack Squat Machine

Calf Exercise On Leg Press Machine

Thursday: Chest & Abs

Crosstrainer: 6min Sprint Intervals

Push Ups: 4 x 20

Machine Bench Press: 3 x 15, 12, 10, 8

Cable Flies: 3 x 15, 12, 10, 8

Full Range Crunch: 4 x 20

Hanging Knee Raises: 4 x 20

Leg Lifts

Friday: Legs 

10min Fast Incline Walking

Free Squat Rack Squats: 4 x 20, 15, 12, 10

Leg Press: 4 x 20, 15, 12, 10

Leg Extensions: 4 x 20, 15, 12, 10

Bulgarian Squat: 4 x 15

Stair Climber: 6min Sprint Intervals

Lying Down Hamstring Curl: 4 x 20, 15, 12, 10

Standing Hamstring Curl: 3 x 15

Walking Lunges: 3 x 20

Saturday: HIIT

Box Jumps: 20

Burpees: 20

Skipping: 50

Jumping Lunges: 20

Ball Throws: 20

Ninja Rolls: 20

Frog Jumps: 20

Sunday: Walking / Jogging

Walk/Jog

Monday: Back, Biceps & Calves

Rowing Machine: 6min Sprint Intervals

Reverse Grip Bent Over Barbell Row: 3 x 15, 12, 10, 8

Seated Rope Row: 3 x 15, 12, 10, 8

Back Hyper Extension: 3 x 20

Seated Alternated D/B Bicep Curls: 3 x 15, 12, 10, 8

Seated Barbell Curls: 3 x 15, 12, 10, 8

Cable Bicep Curls: 3 x 15, 12, 10, 8

Rowing Machine: 6min Sprint Intervals

Donkey Calf Raise: 3 x Max Reps

Seated Calf Raises: 3 x Max Reps

Standing Calf Raises: 3 x Max Reps

Meal 1

VITA FREAK

1 RIPPED FREAK Fat burner

1 Scoop of Pre Workout

Rolled oats with gojo berries, sprinkled with cinnamon

4 Egg whites

Meal 2

RIPPED FREAK Protein shake

1 Banana

GREENS FREAK

AMINO FREAK

 

Meal 3

Plain white basmati rice

Tinned Tuna

Vegetables (Broccoli, cauliflower, spinach)

Meal 4

Sweet potato, sliced and baked

Grilled chicken breasts

Stir-fry vegetables

Meal 5

AMINO FREAK

Extra lean ostrich mince or sirloin steak or salmon

Green leafy salad (spinach leaves, onion, peppers, olives, mushrooms)

 

Meal 6

4 Egg whites or cottage cheese

GH FREAK

TEST FREAK

 

Snacks

Almonds

Green apple

Rice cakes

RIPPED FREAK Protein Shakes

Snacks

Almonds

Green apple

Rice cakes

RIPPED FREAK Protein Shakes

Meal 1

VITA FREAK

1 RIPPED FREAK Fat burner

1 Scoop of Pre Workout

Rolled oats with gojo berries, sprinkled with cinnamon

4 Egg whites

Meal 2

RIPPED FREAK Protein shake

1 Banana

GREENS FREAK

AMINO FREAK

 

Meal 3

Plain white basmati rice

Tinned Tuna

Vegetables (Broccoli, cauliflower, spinach)

Meal 4

Sweet potato, sliced and baked

Grilled chicken breasts

Stir-fry vegetables

Meal 5

AMINO FREAK

Extra lean ostrich mince or sirloin steak or salmon

Green leafy salad (spinach leaves, onion, peppers, olives, mushrooms)

 

Meal 6

4 Egg whites or cottage cheese

GH FREAK

TEST FREAK

 

Snacks

Almonds

Green apple

Rice cakes

RIPPED FREAK Protein Shakes

Meal 1

VITA FREAK

1 RIPPED FREAK Fat burner

1 Scoop of Pre Workout

Rolled oats with gojo berries, sprinkled with cinnamon

4 Egg whites

  • RIPPED FREAK Fat Burner
  • RIPPED FREAK Protein Shake
  • AMINO FREAK
  • SUPER FREAK Pre Workout
  • GH FREAK
  • RIPPED FREAK DIURETICS
  • VITA FREAK
  • GREENS FREAK
  • RIPPED FREAK Fat Burner
  • RIPPED FREAK Protein Shake
  • AMINO FREAK
  • SUPER FREAK Pre Workout
  • GH FREAK
  • RIPPED FREAK DIURETICS
  • VITA FREAK
  • GREENS FREAK

TRAINING

Rowing Machine: 6min Sprint Intervals

Reverse Grip Bent Over Barbell Row: 3 x 15, 12, 10, 8

Seated Rope Row: 3 x 15, 12, 10, 8

Back Hyper Extension: 3 x 20

Seated Alternated D/B Bicep Curls: 3 x 15, 12, 10, 8

Seated Barbell Curls: 3 x 15, 12, 10, 8

Cable Bicep Curls: 3 x 15, 12, 10, 8

Rowing Machine: 6min Sprint Intervals

Donkey Calf Raise: 3 x Max Reps

Seated Calf Raises: 3 x Max Reps

Standing Calf Raises: 3 x Max Reps

10min Fast Incline Walking

Free Squat Rack Squats: 4 x 20, 15, 12, 10

Leg Press: 4 x 20, 15, 12, 10

Leg Extensions: 4 x 20, 15, 12, 10

Bulgarian Squat: 4 x 15

Stair Climber: 6min Sprint Intervals

Lying Down Hamstring Curl: 4 x 20, 15, 12, 10

Standing Hamstring Curl: 3 x 15

Walking Lunges: 3 x 20

Reverse Crunches

Leg Lifts

Hanging Knee Raises

Crosstrainer: 6min Sprint Intervals

Smith Machine Military Press: 3 x 15, 12, 10, 8

Front & Lateral D/B Raises: 3 x 15, 12, 10, 8

Upright Row: 3 x 15, 12, 10, 8

Close Grip Tricep Press: 3 x 15, 11, 10, 8

Dips: 3 x 20

Tricep Kickbacks: 3 x 15, 12, 10, 8

Calf Exercise On Hack Squat Machine

Calf Exercise On Leg Press Machine

Crosstrainer: 6min Sprint Intervals

Push Ups: 4 x 20

Machine Bench Press: 3 x 15, 12, 10, 8

Cable Flies: 3 x 15, 12, 10, 8

Full Range Crunch: 4 x 20

Hanging Knee Raises: 4 x 20

Leg Lifts

10min Fast Incline Walking

Free Squat Rack Squats: 4 x 20, 15, 12, 10

Leg Press: 4 x 20, 15, 12, 10

Leg Extensions: 4 x 20, 15, 12, 10

Bulgarian Squat: 4 x 15

Stair Climber: 6min Sprint Intervals

Lying Down Hamstring Curl: 4 x 20, 15, 12, 10

Standing Hamstring Curl: 3 x 15

Walking Lunges: 3 x 20

Box Jumps: 20

Burpees: 20

Skipping: 50

Jumping Lunges: 20

Ball Throws: 20

Ninja Rolls: 20

Frog Jumps: 20

MEAL PLANS

VITA FREAK

1 RIPPED FREAK Fat burner

1 Scoop of Pre Workout

Rolled oats with gojo berries, sprinkled with cinnamon

4 Egg whites

RIPPED FREAK Protein shake

1 Banana

GREENS FREAK

AMINO FREAK

Plain white basmati rice

Tinned Tuna

Vegetables (Broccoli, cauliflower, spinach)

Sweet potato, sliced and baked

Grilled chicken breasts

Stir-fry vegetables

AMINO FREAK

Extra lean ostrich mince or sirloin steak or salmon

Green leafy salad (spinach leaves, onion, peppers, olives, mushrooms)

4 Egg whites or cottage cheese

GH FREAK

TEST FREAK

Almonds

Green apple

Rice cakes

RIPPED FREAK Protein Shakes

SUPPLEMENTS

  • RIPPED FREAK Fat Burner
  • RIPPED FREAK Protein Shake
  • AMINO FREAK
  • SUPER FREAK Pre Workout
  • GH FREAK
  • RIPPED FREAK DIURETICS
  • VITA FREAK
  • GREENS FREAK

GALLERY

Black Seperator
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