Bakhar Nabieva has a cheat meal daily.
Bodybuilding attracts dedicated athletes who are committed to achieving results, and Bakhar Nabieva is a prime example. At 30 years old, this female bodybuilder from Azerbaijan, known as “Miss Iron Bum,” has transformed from a bullied schoolgirl into a global icon for many.
Bakhar is renowned for her well-defined legs and impressive physique, which are attributes of her unwavering consistency, dedication, hard work, and disciplined nutrition. She exemplifies that bodybuilding is not solely a male pursuit; women can also reach their body goals and excel in this field. Research indicates that with a rigorous diet, proper supplementation, and consistent training, women can sculpt their physiques just as effectively as men can (1).
| Full Name: Bakhar Nabieva | ||
| Weight | Height | Date of Birth |
| 115-125 lbs (52.2-56.7kg) | 5’2″ | 08/04/1994 |
| Profession | Era | Nationality |
| Bikini Competitor, Weightlifter, Fitness Model & Adult Model | 2010s-Till Date | Azerbaijani |
This article delves into Bakhar Nabieva’s comprehensive full-body workout routine, encompassing upper- and lower-body exercises. It highlights how these workouts can help you sculpt an aesthetically pleasing physique that others will admire. Let’s dive in!
Who Is Bakhar Nabieva?
Bakhar Nabieva is a bodybuilder, weightlifter, trainer, fitness model, and Bikini competitor who has made her mark as an athlete in bodybuilding. She combines grit, power, tenacity, and overall beauty. She ventured into bodybuilding not because of the fame and riches but just to stand up against her bullies and body-shamers. Today, we see that she has proved all of them wrong. This inspires all; if you set your mind on something, you can achieve it.
Bakhar Nabieva hails from Baku, Azerbaijan, but now resides in Miami, Florida, USA. In 2012, she started her journey in bodybuilding after receiving inspiration from the Brazilian fitness model Gracyanne Barbosa. Bakhar Nabieva often shares her training videos on social media, and in 2015, she contested a Bikini competition, finishing in fifth place.
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Nabieva’s Full Workout Routine
Bakhar Nabieva’s full workout routine consists of both upper-body and lower-body exercises. However, she does a lot of supersetting for her upper-body muscles. Here’s a list of her full workout routine.
Upper Body Exercises
Bakhar Nabieva’s upper body workout consists of a group of supersets ranging from multiple sets of ten to twelve reps for each exercise. She consumes a pre-workout before she starts her back, shoulder, and chest exercises. Studies show pre-workouts can delay fatigue and improve exercise performance (2).
| Exercise | Sets | Reps |
| Superset — Seated Cable Rows & Cable Front Raises | 3 | 10-12 (2 sec. holds) |
| 3 | 10-12 | |
| Superset — Barbell Front Raises & Rear Delt Cable Flyes | 3 | 10-12 |
| 3 | 10-12 | |
| Superset — Face Pulls & Straight Arm Pulldowns | 3 | 10-12 |
| 3 | 10-12 | |
| Superset — Dumbbell Lateral Raises & Alternating Grip Bilateral Arm Cable Rows | 3 | 10-12 |
| 3 | 10-12 | |
| Superset — T-Bar Rows & Dumbbell Shoulder Presses | 3 | 10-12 |
| 3 | 10-12 | |
| Superset — One Arm Dumbbell Rows & Dumbbell Front Raises | 3 | 10-12 |
| 3 | 10-12 |
Lower Body Exercises
Just like her upper body exercises, Bakhar Nabieva consumers her pre-workout shake before she starts her lower body exercises. However, she also begins with some bodyweight squats to warm up the muscles for improved workout performance (3).
| Exercises | Sets | Reps |
| Squats | 3 | 10-12 |
| Romanian Deadlifts | 3 | 10-12 |
| Walking Lunges | 3 | 10-12 |
| Unilateral Hamstring Curls | 3 | 10-12 |
| Hack Squat Good Mornings | 3 | 10-12 |
| Hip Adductors | 3 | 10-12 (3 sec. negatives) |
| Barbell Squats | 3 | 10-12 |
| 45-Degree Leg Presses | 3 | 10-12 |
| Dumbbell Bulgarian Split Squats | 3 | 10-12 (ea. leg) |
| Leg Extensions | 3 | 10-12 (2 sec. holds) |
| Calf Raises | 3 | 20 |
| Superset — Reverse V Squats & Barbell Lunges | 3 | 12-15 |
| 3 | 12-15 | |
| Superset — Deficit Dumbbells Sumo Squats & Deficit Sumo Deadlifts | 3 | 10-12 |
| 3 | 10-12 |
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Nabieva’s Diet
Bakhar Nabieva is open to eating almost everything. However, she pays attention to her macronutrients. She further explains that it’s tough for her to gain weight because of her body type, so she eats whatever she wants and trains.
“Every day is a cheat meal.”
Therefore, she has a substantial amount of calories. She also states that she prioritizes protein and healthy carbs in her meals. Bakhar Nabieva is also not a fan of refined carbs like artificial sugars. Here is a list of what generally consists of her meal plan:
- Chicken
- Meat
- Eggs
- Cake
- Fish
- Raw or Cooked Vegetables
- Pizza
Bakhar Nabieva is also a fan of incorporating supplements into her meals, which includes:
When she performs her intense workouts, she emphasizes quality fat burners and protein supplements, which help with muscle-building and recovery.
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References
- Haubenstricker, J. E., Lee, J. W., Segovia-Siapco, G., & Medina, E. (2023). Dietary Intake and Supplement Use in Competitive Women Bodybuilders. Sports (Basel, Switzerland), 11(8), 158. https://doi.org/10.3390/sports11080158
- Kaczka, P., Batra, A., Kubicka, K., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, K., & Zając, T. (2020). Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. International journal of environmental research and public health, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
