Athlete Julian Tanaka's training, diet and supplementation plan
Julian Tanaka is a Colombian athlete who has achieved excellent results in several competitions organized by Musclemania, winning their categories.
It measures 1.74m and weighs approximately 91kg, depending on the stage it is in.
He trains six times a week, dedicating two days to leg training and on Saturday he focuses on full torso training. On Sunday, rest or do some type of light cardio.
His workouts have a considerable volume, using a lot of exercises and normally doing four to five sets in each of them, with the repetitions varying a lot depending on the exercise in question.
Its diet is simple and you will find it at the end of the article, as well as its supplementation.
If you don't know an exercise, just click on the name to see an example of it.
Julian Tanaka training plan
Monday ? Chest and biceps
- Incline bench press ? 4 sets x 10 repetitions
- Peck-Deck ? 4 sets x 15 reps
- crossover ? 4 sets x 15 reps
- Pullover with cable ? 4 sets x 12 reps
- Chest press ? 5 sets x 12-10-10-10-8 reps
- Hammer Curl ? 5 sets x 12-10-10-10-8 reps
- Z-bar curl ? 4 sets x 10 repetitions
- Concentrated curl ? 4 sets x 12 reps
- Alternating bicep curls on incline bench ? 3 sets x 15 reps
Tuesday ? Legs
- Squat ? 5 sets x 10-8-6-6-20 reps
- Barbell Lunges ? 5 sets x 8-8-6-6-20 reps
- Leg Curl ? 4 sets x 12 reps
- Leg Extension ? 4 sets x 12 reps
- Standing calf raise ? 4 sets x 25 reps
- Standing leg curl ? 4 sets x 10 repetitions
- Seated calf raise ? 4 sets x 25 reps
Wednesday ? Back and triceps
- Seated row ? 4 sets x 12 reps
- Pulldown with reverse grip ? 4 sets x 20 repetitions
- One-Arm Pulldown ? 4 sets x 15 reps
- Pulldown with V-grip ? 4 sets x 15 reps
- Tricep with bar to forehead ? 5 sets x 12 repetitions
- Tricep extension with rope ? 4 sets x 12 reps
- Skulls ? 4 sets x 12 reps
- Pulldown with static bar ? 3 sets x 20 repetitions
Thursday ? Shoulders and trapezoids
- Military Press ? 5 sets x 6 reps
- Sides ? 5 sets x 20 repetitions
- Arnold Press ? 5 sets x 6 reps
- Frontals ? 5 sets x 20 repetitions
- Sides with one arm ? 4 sets x 15 reps
- Front Pull ? 4 sets x 15 reps
- High Row ? 4 sets x 12 reps
- Shrinkages ? 4 sets x 15 reps
Friday ? Legs
- Squat ? 5 sets x 10-8-6-6-20 reps
- Barbell Lunges ? 5 sets x 8-8-6-6-20 reps
- Leg Curl ? 4 sets x 12 reps
- Leg Extension ? 4 sets x 12 reps
- Standing calf raise ? 4 sets x 25 reps
- Standing Leg Curl ? 4 sets x 10 repetitions
- Seated calf raise ? 4 sets x 25 reps
Saturday? Stem
- Incline bench press ? 4 sets x 10 repetitions
- Military Press ? 4 sets x 6 reps
- V-bar pulldown ? 4 sets x 15 reps
- Arnold Press ? 5 sets x 6 reps
- Shrinkages ? 4 sets x 15 reps
- Z-bar curl ? 4 sets x 10 repetitions
- Tricep extension with rope ? 4 sets x 12 reps
Food
This is Julian Tanaka's basic diet, with 7 meals a day, three of which are just protein shakes.
Its macronutrient division is around 40% of protein, 40% of carbohydrates and 20% of fats.
- Meal 1
- Milkshake Whey Protein
- Meal 2
- Eggs and Quinoa
- Meal 3
- Peanut butter sandwiches
- Meal 4
- Chicken, with rice and salad
- Meal 5
- Whey Protein Shake
- Meal 6
- Salmon and cottage cheese
- Meal 7
- Milkshake Casein Protein
Supplements
The supplements used by this athlete are as follows.
- Social media
- Facebook Julian Tanaka
- Sources: Social Media and simplyshredded.com
