Chontel Hau

 

INBA Fitness Model Champion And Muay Thai Fighter Chontel Hau 

Quick stats:

Age: 24
Height: 6’1″ – 186 cm
Weight: 147 lbs. – 67 kg

Full Routine:

Monday: HIIT/Legs/Abs/Cardio

AM: Muay Thai – HIIT Session 30mins
PM: Legs/Abs/Cardio

• Weighted Smith Machine Lunges (Each side) 4×6
• Static Lunge 4×20
• Leg Extension (Dropset) 4×10
• Air Squats 4×20
• DB Deadlift 4×6
• Lying Leg Curl 4×6
• Back Hyperextension (Focusing on the glutes)
• Leg Raises 3×10
• Incline Walk (130bpm) 20mins

Tuesday: HIIT/Back/Abs/Cardio

AM: Muay Thai – HIIT Session 30mins
PM: Back/Abs/Cardio

• 30min Muay Thai HIIT Pad Session
• Lat Pull Down 4×6
• Seated Row 4×6
• Bent Over Barbell Rows 4×6
• Wide Grip Assisted Chin Up’s 1x Failure
• Straight Arm Pulldowns 3×15
• Bench Leg Raise 3×15
• Hanging Leg Raise 3×15
• Incline Walk (130bpm) 20mins

Wednesday: HIIT/Chest/Shoulders

AM: Muay Thai – HIIT Session 30mins
PM: Chest/Shoulders

• Dumbbell Incline Press 4×6
• Push Up Narrow 4×20
• Power Rack Bench Press 4×6
• Cable Crossover 4×6
• Arnold Press 4×6
• Dumbbell Side Lateral Raise 4×6
• Dumbbell Front Raise 4×6
• Dumbbell Upright Rows 4×6
• Read Delt Fly Machine 4×6
• Incline Walk (130bpm) 20mins

Thursday: HIIT/Biceps/Triceps

AM: Muay Thai – HIIT Session 30mins
PM: Biceps/Triceps

• Incline Dumbbell Curl 4×6
• EZ Bar Curls Standing 4×6
• Standing Cable Curls 4×25
• Standing Tricep Extension 4×6
• Bench Dips (Dropset) 4×10
• Incline Walk (130bpm) 20mins

Friday: HIIT/Hamstrings/Glutes/Abs

AM: Muay Thai – HIIT Session 30mins
PM: Hamstrings/Glutes/Abs

• Barbell Deadlifts 4×6
• Lying Leg Curls 4×6
• Back Hyper Extension Machine 4×6
• Weighted Walking Lunges 4×30
• Cable Crunches 3×10
• Lying Leg Raises 3×10
• Ab Heel Taps 3×10
• Incline Walk (130bpm) 20mins

Saturday: Cardio/Back/Calves

AM: 30 min walk (130bpm)
PM: Back/Calves

• Cable Crossover One Arm Row 4×6
• T-Bar Row 4×6
• On Arm Dumbbell Row 4×6
• Leg Press 4×6
• Seated Calf Raises 4×18
• Standing Smith Calf Raises 4×6
• Squatted Calf Raises 4×6
• Incline Walk (130bpm) 20mins

Sunday: Cardio

• 30 min walk (130bpm)