Shoulder Workout - NPC Figure Women: Mylene Queris & Mimi Bonny (EAT Not Diet)

Shoulder Workout – NPC Figure Women: Mylene Queris & Mimi Bonny (EAT Not Diet)

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Watch a shoulder workout with two national level NPC Figure competitors! Me during off-season and Mylene Queris in the midst of her competition prep to getting her Pro Card at the IFBB North American Championships in less than 4 weeks!

Mylene’s strength is her back and my strength is my shoulders. So we decided to work out together and do each other’s workouts. 

Since Mylene has a strong back with awesome rear delts, we focused on the side and front delts.

Follow Mylene on her journey to IFBB pro!
Facebook: Mylene Queris
Instagram: MyleneQueris

Shoulder workout:
1) Incline Dumbbell press 3×10
2) Dumbbell side laterals 140 reps! Use 3 weights and do 20 reps with each starting with heaviest weight. Work your way down then back up and then back down again non-stop!
3) Seated Dumbbell shoulder press 3×10
4) Upright row wide grip SS incline dumbbell front raise 3×10
5) incline side lateral raise 3×10
6) cable rear delt flyes 4×10 with last 2 sets with dropset till failure

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Hi I’m Mimi! My goal is to help you discover new ideas & strategies to apply to your own eating and fitness goals.

EAT Not Diet helps people who want a sexy, toned body to lose weight, keep it off, and improve their lives through nutrition and lifestyle wellness coaching.

There is no one magical diet that works for all! Diets are broken!

BIO: Founder & CEO of EAT Not Diet, 3x Nationally Qualified Bodybuilder in NPC Figure Division, Netflix Ultimate Beastmaster Team USA, NBC American Ninja Warrior, Fitness Nutrition Specialist, Certified Coach Practitioner – Lifestyle Wellness, Huffington Post Blogger, Team BPI Sports YouTube Reviews, and Fitness Model with 15 yrs experience as a food loving meathead 🙂 Isopure “More Than Muscle” Semifinalist. Transformation Winner for Hydroxycut Nutrition and Muscle & Fitness Hers Magazine. Featured in FLEX Bodybuilding Magazine and Natural Bodybuilding & Fitness Magazine.

BPI Sports 20% Off Code: MIMI

Schedule: Bi-weekly on Wednesdays. Additional videos periodically.

Don’t Miss This Article:

A Easy But Effective Plan To Lose Fat After 40, 50 ,60

Deciding to get in shape is a goal that many people strive for, but sometimes it’s not that easy. That’s why it is important that you are focused and ready to commit. If you do not have the necessary knowledge, or if you do not have enough motivation, then you may fail at your attempt. Use this article to get insight on how to make your workout more fun and something to which you look forward.

A good song can do wonders to get you moving. It is hard to resist singing along or moving to the beat of your favorite music. Not including music in your exercise routine should be against the law. Pop in a CD, load your favorite playlist onto your iPod, or listen to the radio and dance the weight away! The music provides an incentive to help you persevere and get into shape.

Try to find a couple of friends to exercise with. You will look forward to your workouts. When you pay more attention to your buddies than your aching muscles, this distraction will allow you to keep exercising.

Video games can make a great addition to your workouts. Doing this will help you to have a good time instead of worrying about the workout. Fun is the fuel for workouts. If you’re high on fun, you won’t get tired and will be able to work out for much longer.

You should buy exercise clothes that make you feel athletic. Being suited up commits you to doing the exercise. You may have to pay a higher price for specialized exercise garments, but the wide range of available options is sure to facilitate more comfortable workouts.

Repeating, repeating, repeating the same workout is boring, boring, boring. You will want to change it often and add new and exciting things to it as you go along. Productivity is affected by boredom. Without the proper motivation, you might stop altogether. Consider changing your workout regularly. This will help you to stay motivated in the long run. By allowing yourself to cease working out, you put yourself at risk of eliminating the benefits you have already achieved.

Give yourself a prize for achieving each fitness goal. You deserve a reward for each step of your plan that you complete. You stayed true to your goal and accomplished it! Spend some family time together or reward yourself with a small portion of a beloved dessert. Maybe buy a new outfit to show off your improved body. If there is a prize waiting at the end of a particular goal, you’ll be much more motivated to keep going.

It is a common fallacy that exercise has to be nothing but a lot of hard work. You can make your workout enjoyable if you follow a few simple tips. Use this article to get advice about coming up with an entertaining work out.

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Associate professor of nutrition at the Univ. of Ottawa focuses her research on nutrition for athletes, athletic performance, weight management, the glycemic index, a measure of how carbohydrates affect blood sugar levels.


  1. well im super late to this vlog but I love love love it!

  2. Freaking awesome shoulder/abs workout!!!! I will definitely have to try this on out for sure!

  3. you are actually awesome!! such an inspiration..I'm only recently starting to trying to build muscle after years of restricting everything and struggling with ed.. your body is amazing xx

  4. +EAT Not Diet. I'm absolutly surprised how strong are you…! 75 lbs in dumbell bench?! It's true?? What a beatiful beast….!

  5. tzaunie says:

    You have freakin' strong glutes!

  6. I feel the burn just watching the video! Thanks for the tips and good luck to Mylene!!!

  7. oh \(^-^)/ nice video !sexy muscle !!

  8. SG says:

    DB shoulders press horrible form ??

  9. Mimi you're a stage competitor but have you considered powerlifting as well cos you're incredibly strong, just pushing those world-class weights like just another day at the gym. In my country you'd already be national champ.

  10. For Real says:

    If these women are natural… 😉

  11. Very strong seated barbell overhead press!

  12. Damn, that would just about work my whole upper body.

  13. Leah Tal says:

    Love your channel finally a girl that does figure and not bikini!!!!!

  14. nagone11 says:

    Daayyumm this Mimi is a strong girl, no joke.

  15. Seth Dunn says:

    Do the back workout vid. I'm always looking for diff ideas on back and shoulders.

  16. Emily O says:

    Please share your back workout! I'm gonna give this crazy shoulder workout a try! Thanks for the share!

  17. Kate says:

    Awesome ladies, love it!

  18. Awesome workout!! Back workout next please!!! Mimi just out of curiosity what is your weight here? Thanks in advance! Love your channel???

  19. Panther 7 says:

    You guys did an awesome job on those workouts and are super strong! I would also love to see you do back workouts as well. ❤️?

  20. You are a crazy strong lady!

  21. You both look Amazing & so Strong!!! Inspirational!!

  22. Your shoulders are looking great. I will be adding these to my shoulder workout. I also want to do the ab workouts on the exercise ball. Yes, I would like to see your back workout too.

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