Bakhar Nabieva, also known as the “Iron Barbie,” is a fitness model and bodybuilder from Azerbaijan who has taken the fitness world by storm with her incredible physique and inspiring story. She has become a role model for women and men around the world who aspire to achieve their fitness goals and lead healthy lifestyles.
Bakhar’s journey to becoming a fitness model and bodybuilder was not an easy one. Growing up, she was bullied and made fun of for her skinny legs, which led to her developing a deep insecurity about her body. However, instead of giving up, Bakhar decided to take matters into her own hands and transform her body through hard work and dedication.
Her journey began when she started going to the gym at the age of 17. Initially, she focused on building her legs, which she felt were her weakest body part. Through consistent training and a strict diet, she was able to build strong, muscular legs that were the envy of many.
As Bakhar’s confidence grew, so did her passion for fitness. She started to compete in bodybuilding competitions and quickly gained a following on social media, where she shared her journey and inspired others to pursue their fitness goals.
Bakhar’s workout routine is intense and focused on building a strong, muscular physique. She trains six days a week, with each day targeting a different muscle group. Her workouts are a combination of heavy weightlifting and high-intensity cardio, which helps her to burn fat and build lean muscle mass.
One of Bakhar’s favorite exercises is the squat, which she credits for helping her to build strong, powerful legs. She also incorporates exercises like deadlifts, lunges, and leg press to target her lower body.
In addition to her leg workouts, Bakhar also focuses on building a strong upper body. Her favorite upper body exercises include bench presses, military presses, and pull-ups. She also includes a variety of isolation exercises to target specific muscle groups, such as bicep curls and tricep extensions.
Along with her rigorous workout routine, Bakhar follows a strict diet that is high in protein and low in carbohydrates. She eats six small meals a day, which helps to keep her metabolism high and her energy levels up. Her diet includes lean protein sources like chicken, turkey, and fish, as well as plenty of vegetables and healthy fats.
While Bakhar’s physical transformation is impressive, what is even more inspiring is the mental and emotional transformation she has undergone. Through her dedication to fitness and hard work, she has developed an unshakeable confidence and inner strength that shines through in everything she does.
Bakhar’s story is a reminder that with hard work, dedication, and a positive mindset, anything is possible. She is a true inspiration to anyone who has ever struggled with their body image or fitness goals, and her story is a testament to the power of resilience and perseverance.
If you’re looking to follow in Bakhar’s footsteps and build a strong, healthy body, here is a sample workout and diet plan to get you started:
Workout Plan:
Monday: Legs and Glutes
- Barbell squats – 3 sets of 8-10 reps
- Romanian deadlifts – 3 sets of 10-12 reps
- Walking lunges – 3 sets of 20 steps
- Leg press – 3 sets of 12-15 reps
- Leg extensions – 3 sets of 12-15 reps
- Glute bridges – 3 sets of 15-20 reps
- Seated calf raises – 3 sets of 15-20 reps
Tuesday: Upper Body
- Pull-ups or assisted pull-ups – 3 sets of 8-10 reps
- Barbell rows – 3 sets of 8-10 reps
- Dumbbell bench press – 3 sets of 10-12 reps
- Incline dumbbell flyes – 3 sets of 10-12 reps
- Dumbbell curls – 3 sets of 10-12 reps
- Triceps pushdowns – 3 sets of 10-12 reps
- Cable crunches – 3 sets of 15-20 reps
Wednesday: Rest Day
Thursday: Shoulders and Arms
- Military press – 3 sets of 8-10 reps
- Dumbbell lateral raises – 3 sets of 10-12 reps
- Dumbbell front raises – 3 sets of 10-12 reps
- Barbell shrugs – 3 sets of 10-12 reps
- Hammer curls – 3 sets of 10-12 reps
- Triceps dips – 3 sets of 10-12 reps
- Hanging leg raises – 3 sets of 15-20 reps
Friday: Back and Abs
- Deadlifts – 3 sets of 8-10 reps
- Wide-grip pull-ups or assisted pull-ups – 3 sets of 8-10 reps
- Cable rows – 3 sets of 10-12 reps
- Hyperextensions – 3 sets of 12-15 reps
- Plank – 3 sets of 30-45 seconds
- Russian twists – 3 sets of 20 reps
- Reverse crunches – 3 sets of 15-20 reps
Saturday: Rest Day
Sunday: Full Body
- Barbell squats – 3 sets of 8-10 reps
- Barbell bench press – 3 sets of 8-10 reps
- Dumbbell shoulder press – 3 sets of 10-12 reps
- Lat pulldowns or assisted pull-ups – 3 sets of 10-12 reps
- Leg curls – 3 sets of 10-12 reps
- Cable curls – 3 sets of 10-12 reps
- Seated calf raises – 3 sets of 15-20 reps
- Hanging leg raises – 3 sets of 15-20 reps
In terms of diet, Bakhar Nabieva maintains a high-protein, low-carbohydrate diet to help build and maintain her lean physique. She consumes a lot of lean protein sources such as chicken, fish, and egg whites, along with plenty of vegetables and healthy fats such as avocado and nuts. She also avoids processed foods and sugary drinks. It’s important to note that everyone’s dietary needs and preferences are different, so it’s important to consult with a nutritionist or dietitian to create a personalized plan that works.
