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Nana Al Haleq Header

NANA AL HALEQ

Freelance Fitness Model & Future Bikini Competitor

  • Height: 5'6"
  • Residence: Kuala Lumpur, Malaysia
  • Contest Weight:
  • Current Weight: 50.5 kg

Nana Al Haleq (BIO)

Nana is a freelance fitness model and motivator.

Back in secondary school, Nana was part of the Selangor State Track and Field Team, being crowned Best Sportswomen of The Year when she was only 15. Nana later quit the team, to focus on her studies – and was not involved in any sports until her then boyfriend (now husband) introduced her to rock climbing 10 years ago.

Although active, a 27 year-old Nana wasn’t feeling like her body was as firm and toned as when she was younger. Determined as can be,  Nana turned to weightlifting and bodybuilding in February 2013 to help accomplish her vanity goal of “looking great”. She hasn’t looked back since.

Nana’s love for fitness has built up a loyal fan base in social media. She continuously shares her transformation, workout routines and tips on her Instagram feed. Her determination and dedication has led Malaysian fitness enthusiasts to recognize her as an inspiring bikini and physique figure. As such, Nana has been featured in numerous magazines, local newspapers, and TV interviews.

HOW TO TRAIN LIKE NANA

Yellow Seperator

Day 1: Back/Abs

Standing straight bar lat push downs

Bent over rows

Wide grip chin ups with pause at top

Weighted decline crunches with double twist

Lying garhammers

Prone holds with lateral roation

Day 2: Quads

Side lying hip abduction using bands

Lying floor hip thrust with barbell

Low bar back squats

Travelling quad lunges with bar on back

Side-on step ups with barbell

Cyclist squats on 3 inch platform with dumbbell

Day 3 Shoulders

Seated behind the head military press

Standing poliquin lateral raises – mid delt focus

Head supported collar rows to chest

Standing rope to face pulls with rope from low pulley

Day 4: Hamstrings

Kneeling bended kickbacks

Lying hip thrust with barbell from bench

Close stance Romanian deadlifts

Lying hamstring curls – toe inward and plantar flexed

Day 5: Arms

Standing Cuban press – clean grip

Lying 15 degree powell raises with dumbbell

Weighted narrow grip pull ups on fat bar

Paused standing reverse curls with EZ

Standing half press – rack set at shoulder press

Modified French press on 45 degree incline with EZ bar – close semi- pronated grip

Day 5: Arms

Standing Cuban press – clean grip

Lying 15 degree powell raises with dumbbell

Weighted narrow grip pull ups on fat bar

Paused standing reverse curls with EZ

Standing half press – rack set at shoulder press

Modified French press on 45 degree incline with EZ bar – close semi- pronated grip

Day 1: Back/Abs

Standing straight bar lat push downs

Bent over rows

Wide grip chin ups with pause at top

Weighted decline crunches with double twist

Lying garhammers

Prone holds with lateral roation

Day 2: Quads

Side lying hip abduction using bands

Lying floor hip thrust with barbell

Low bar back squats

Travelling quad lunges with bar on back

Side-on step ups with barbell

Cyclist squats on 3 inch platform with dumbbell

Day 3 Shoulders

Seated behind the head military press

Standing poliquin lateral raises – mid delt focus

Head supported collar rows to chest

Standing rope to face pulls with rope from low pulley

Day 4: Hamstrings

Kneeling bended kickbacks

Lying hip thrust with barbell from bench

Close stance Romanian deadlifts

Lying hamstring curls – toe inward and plantar flexed

Day 5: Arms

Standing Cuban press – clean grip

Lying 15 degree powell raises with dumbbell

Weighted narrow grip pull ups on fat bar

Paused standing reverse curls with EZ

Standing half press – rack set at shoulder press

Modified French press on 45 degree incline with EZ bar – close semi- pronated grip

Day 1: Back/Abs

Standing straight bar lat push downs

Bent over rows

Wide grip chin ups with pause at top

Weighted decline crunches with double twist

Lying garhammers

Prone holds with lateral roation

Meal 1: Breakfast

50g of organic wheat free muesli

100g of plain no preservative yogurt

Meal 2: Mid-Morning

Green Juice/Greens Freak

Meal 3: Lunch

350g of uncooked chicken

300g cooked sweet potato

Unlimited green veggies

Meal 4: Snack

A cup of berries

Meal 4: Dinner

150g of cooked spaghetti

150g of uncooked salmon

Unlimited green veggies

Meal 4: Dinner

150g of cooked spaghetti

150g of uncooked salmon

Unlimited green veggies

Meal 1: Breakfast

50g of organic wheat free muesli

100g of plain no preservative yogurt

Meal 2: Mid-Morning

Green Juice/Greens Freak

Meal 3: Lunch

350g of uncooked chicken

300g cooked sweet potato

Unlimited green veggies

Meal 4: Snack

A cup of berries

Meal 4: Dinner

150g of cooked spaghetti

150g of uncooked salmon

Unlimited green veggies

Meal 1: Breakfast

50g of organic wheat free muesli

100g of plain no preservative yogurt

  • Vita Freak®
  • Flex Freak
  • Amino Freak
  • Green Freak®
  • Vita Freak®
  • Flex Freak
  • Amino Freak
  • Green Freak®

TRAINING

Standing straight bar lat push downs

Bent over rows

Wide grip chin ups with pause at top

Weighted decline crunches with double twist

Lying garhammers

Prone holds with lateral roation

Side lying hip abduction using bands

Lying floor hip thrust with barbell

Low bar back squats

Travelling quad lunges with bar on back

Side-on step ups with barbell

Cyclist squats on 3 inch platform with dumbbell

Seated behind the head military press

Standing poliquin lateral raises – mid delt focus

Head supported collar rows to chest

Standing rope to face pulls with rope from low pulley

Kneeling bended kickbacks

Lying hip thrust with barbell from bench

Close stance Romanian deadlifts

Lying hamstring curls – toe inward and plantar flexed

Standing Cuban press – clean grip

Lying 15 degree powell raises with dumbbell

Weighted narrow grip pull ups on fat bar

Paused standing reverse curls with EZ

Standing half press – rack set at shoulder press

Modified French press on 45 degree incline with EZ bar – close semi- pronated grip

MEAL PLANS

50g of organic wheat free muesli

100g of plain no preservative yogurt

Green Juice/Greens Freak

350g of uncooked chicken

300g cooked sweet potato

Unlimited green veggies

A cup of berries

150g of cooked spaghetti

150g of uncooked salmon

Unlimited green veggies

SUPPLEMENTS

  • Vita Freak®
  • Flex Freak
  • Amino Freak
  • Green Freak®

GALLERY

Black Seperator
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