Who is Alzira Rodriguez?
A sponsored athlete, IFBB pro bikini competitor, and Dominican fitness model named Alzira Rodriguez are from Santo Domingo.
She has been working out since 2011 to build a strong figure, and her toned, “beach-ready” appearance has attracted high-profile attention internationally.
Short Career of Alzira Rodriguez
Alzira Rodriguez has an attractive body today, but she had no choice but to build it. She was identified as having scoliosis in 2011, a disorder that causes the spine to curve to one side of the back.
Alzira had to work out to build up the strength in her back muscles and exercise regularly to stay pain-free.
By 2013, she had made following these doctors’ orders her vocation. Alzira claims that after “admiring the physique of famous sportsmen and desiring to appear like them,” she developed a love for the fitness lifestyle.
She engaged a personal trainer to help her achieve the best form of her life, and by 2015, she had won five bikini competitions.
Alzira also started posting on social media at this time, showcasing her new figure and encouraging other women to start their fitness journeys.
Through these platforms, she has drawn a lot of attention and steadily grown her fan base.
Body Measurements of Alzira Rodriguez
| Full Name: | Alzira Rodriguez |
| YEAR OF BIRTH: | 1989 |
| ERA: | 2010 |
| PROFESSION: | Fitness Model, Sponsored Athlete, Entrepreneur |
| NATIONALITY: | Dominican |
| ALIAS: | alzirarodriguez |
| HEIGHT: | 5’6″ (167.5cm) |
| WEIGHT: | 115 – 125lbs (52.2 – 56.7kg) |
Accomplishments
Competitions
- 2013 Arnold Classic Amateur Ohio: Bikini Class D 7th
- 2013 NPC Fort Lauderdale Cup: Bikini Overall Champion, Bikini Open Class D 2nd
- 2014 NPC Battle on the beach: Bikini Overall Champion
- 2014 NPC Steve Stone NY Metropolitan Championships: Bikini Overall Champion
- Also, 2014 NPC Pittsburgh Championships: Bikini Class D 6th
- 2014 NPC Jay Cutler Classic: Bikini Class D 1st
- Also, 2014 NPC Atlantic States Championships: Bikini Class E 1st
- 2014 NPC Southern States Championships: Bikini Class D 1st
- Also, 2014 NPC Coastal USA Championships: Bikini Class D 1st
- 2014 NPC Fort Lauderdale Cup: Bikini Overall Champion
- 2015 Tri-State Championship Overall Bikini Champion
- 2015 Garden State Championship Overall Bikini Champion
Career
- IFBB Pro Bikini competitor
- Fitness Model
- Sponsored Athlete
- Online coach
Training
Dr.’s orders
Alzira began exercising because she suffers from scoliosis. This condition causes the lower back’s spine to curve to one side, which can be extremely painful and impair movement.
Her physician insisted that Alzira begin working out at the gym to strengthen her back as much as possible due to this problem.
Alzira became “obsessed” with the gym as she worked out more and more, thanks to her regular strength-training routine and her changing physique.
She collaborated with her trainer to create the program below, which emphasizes maximum reps, while she created a career as a fitness model and bikini competitor.
Routine
Monday: calves and quads
- Leg Extensions – (5 x 15, 15, 12, 12)
- Hack Squats – (5 x 15, 15, 12, 12)
- Leg Press – (5 x 15, 12, 10, 8, 8)
- Narrow Dumbbell Squat – (5 X 15)
- Front Squats – (5 x 15, 12, 10, 8, 8)
- Smith Machine Stationary Lunges – (4 x 10) (Each leg)
- Seated Calves Machine – (4 x 30)
- Standing Calves Machine – (4 x 15)
Tuesday: Shoulders/Triceps
- Smith Machine Seated Shoulder Press – (5 x 15, 12, 10, 8, 6)
- Arnold Press – (5 x 15, 12, 10, 8, 6)
- Dumbbell Seated Side Lateral Raise – (5 x 15, 12, 10, 8, 6)
- High Rope Pulls – (5 x 15, 12, 10, 8, 6)
- Overhead Dumbbell Press – (5 x 15, 12, 10, 8, 6)
- Close Grip Bench Press – (5 x 15, 12, 10, 8, 6)
- Rope Push Downs – (5 x 15, 12, 10, 8, 6)
Wednesday: Back/Biceps
- Wide Grip Pull-ups 5 x 15
- Wide Grip Pull Downs 5 x 15, 12, 10, 8, 6
- One End Barbell Row 5 x 15, 12, 10, 8, 6
- Wide Grip Standing Pull Downs 5 x 15, 12, 10, 8, 6
- One Arm Dumbbell Rows 4 x 15, 12, 10, 8
- Weighted Hyperextensions 4 x 15
- EZ Curl Preacher Curl 5 x 15, 12, 10, 8, 6
- Standing Barbell Curls 5 x 15, 12, 10, 8, 6
- Barbell Curls 21’s x 4
Thursday: Hams/Plyometrics/Calves
- Leg Curls 6 x 20, 20, 15, 15, 12, 12
- Dumbbell Stiff Leg Deadlift 6 x 20, 20, 15, 15, 12, 12
- Pop Squats x 15
- Alien Squats x 15
- One Leg Lunge Jumps with Back Leg Straight x 15
- Wide High Jumps x 15
- 5 rounds holding a 20 – 30lb Dumbbell
- Seated Calf Raises 4 x 15
- Standing Calf Raises 4 x 30
Friday: Glutes/Chest
- Cable Butt Kick Backs 5 x 15 each leg
- 1 minute Deep Squat Holds x 5
- Incline Smith Machine Press 4 x 15, 12, 10, 8
- Push Ups 4 x 15
- Decline Dumbbell Press 4 x 15, 12, 10, 8
- Wide Grip Dips on Assisted Chin-Up Machine 4 x 15, 12, 10, 8
- Pullovers 4 x 15, 12, 10, 8
Saturday: Off
- Rest day
Sunday: Off
- Rest day
Cardio
Alzira engages in a 30-minute high-intensity interval training program for her heart either before or after she lifts weights. She also integrates Pilates, which involves an ab workout, twice a week.
“I love HIIT because it’s fun and is also the best way to burn fat faster. I have noticed that it improves athletic capacity and conditioning and also improves glucose metabolism”.
Favorite Workouts
Squats, lunges, and pushups would be Alzira’s top three exercises if she had to choose just three.
She would pick pushups because they are a dependable complex exercise for the upper body, lunges because they help shape the glutes, and squats because she has noticed an “incredible improvement” in her quadriceps.
Nutrition
Eating and Drinking Well
Alzira Rodriguez loves to eat well and incorporates rice, seafood, steak, and beans from the Dominican Republic into her bodybuilding diet.
She also concentrates on meeting her macronutrient requirements, consuming as much protein, healthy fats, and carbohydrates as she can.
Alzira consumes a diet high in fresh fruit and drinks about 3 liters of water each day.
She claims that she requires this to maintain her health and that, because she perspires a lot, she must frequently rehydrate. Below is an illustration of her daily menu, which calls for six meals:
A Menu Plan
- Meal 1: Egg Whites, Omelette with Vegetables & Oats
- Meal 2: Chicken Breasts, Salad & Brown Rice, or Quinoa
- Also, Meal 3: Turkey Breast with Kale & Spinach
- Meal 4: Chicken Breast, Sweet Potato & Green Beans
- Also, Meal 5: 1 Scoop of Whey Protein & an Apple
- Meal 6: Salmon with Asparagus or Grilled Vegetables
Supplements
- 3 tablets of BCAA’s
- 5 grams of Glutamine
- 1 scoop of Whey Protein
- Multivitamins
- 3 tablets of Glucosamine
- 1 B12 tablet
- 1 Vitamin C tablet
- 2 Calcium tablets
“I love to train, I love to eat healthy and I enjoy preparing to compete. I do not see it as a sacrifice, in fact I enjoy it when I receive a prize and recognition for something I like to do.”
Influences and Idols
Alzira Rodriguez is inspired by the top fitness industry athletes. She also cites her family and friends as sources of inspiration, thanking them for their “patience” and expressing the hope that they will accompany her on her trip.
“I want to thank my family for all of their help and patience, as well as all of my supporters. Additionally, I would want to express my gratitude to everyone who has taken the time to write me kind feedback.
How Can Alzira Rodriguez Teach Us Something?
Alzira Rodriguez developed an interest in bodybuilding and fitness after learning that she had a dangerous illness.
Alzira’s scoliosis might be a hardship in her life, but this didn’t stop her from using this setback as a chance to discover a new hobby.
You might profit from this and discover a new route to success if you see your subsequent setback as an opportunity to grow.