Athlete Andrei Deiu's training, diet and supplementation plan
Andrei Deiu is a promising 20-year-old Romanian athlete in the Men's Physique category.
He is 1.81m tall and weighs around 75kg in competition.
He trains every day, although on Thursday he only does cardio training and some abdominal exercises.
In other words, your program is not easy at all and has a lot of volume.
As for your diet and supplementation, you will find it below after the training plan.
If you don't know an exercise, just click on its name.
Monday – Chest and shoulders
- Incline bench press – 4 sets x 10-12 repetitions (Superset)
- Incline Chest Press – 4 sets x 10-12 repetitions
- Slanted openings with cables – 4 sets x 10-15 repetitions
- Chest press – 4 sets x 8-10 sets (Last set drop set)
- Peck-Deck – 4 sets x 10-12 repetitions
- Sitting sides – 6 sets x 10-15 repetitions (Last series drop set)
Tuesday – Back and abdominals
- Elevations – 3 sets x Until failure
- Pulled on the machine – 5 sets x 10-12 repetitions
- Seated machine row – 4 sets x 10-12 repetitions (Superset)
- Pullover on the machine – 4 sets x 10-12 repetitions
- Dumbbell row – 3 sets x 8-10 repetitions
- Dead weight – 3 sets x 8-10 repetitions
- Leg raises – 4 sets x 15-20 repetitions
- Pray – 3 sets x 10-15 repetitions
Wednesday – Shoulders
- military press – 4 sets x 8-10 repetitions (Superset)
- Fronts with bar – 4 sets x 8-10 repetitions
- Sitting sides – 5 sets x 10-15 repetitions
- Side standing with one arm – 5 sets x 10-12 repetitions
- Posterior – 4 sets x 10-12 repetitions (Superset)
- Inverted Peck-Deck – 4 series x Until failure
- Dumbbell shrugs – 4 sets x 8-10 repetitions
Thursday – Cardio and abdominals
- 1 hour on the treadmill with an incline at a steady pace
- Leg raises on a declined bench – 4 sets x 12-15 repetitions
- Pray – 4 sets x 10-15 repetitions
- Hanging obliques – 3 sets x 10 repetitions
Friday – Quadriceps and calves
- 15 minutes by bike
- Squat – 6 sets x 8-15 repetitions
- Press with feet close together – 4 sets x 12-15 repetitions
- Leg Extension – 6 sets x 10-15 repetitions (Superset)
- Leg Extension with 1 leg – 6 sets x 15 repetitions
- Standing calf raise – 5 sets x 16-18 repetitions
- Standing calf raise – 4 sets x 10-15 repetitions
Saturday – Arms and abdominals
- Tricep with bar to forehead – 4 sets x 10-12 repetitions
- Triceps extension with rope – 5 sets x 10-15 repetitions
- Tricep extension with inverted grip on one arm – 3 sets x 10-12 repetitions
- Barbell biceps curl – 4 sets x 8-10 (Superset)
- Inverted Barbell Curl – 4 sets x 8-10 repetitions
- Concentrated barbell curl – 4 sets x 10-12 repetitions
- Abdominal bike – 4 sets x 15-20 repetitions
- Side leg raise – 4 sets x 10-12 repetitions
Sunday – Hamstrings and calves
- Lunges – 4 sets x 10-12 repetitions
- Press with feet apart – 5 sets x 10-12 repetitions
- Seated leg curl – 5 sets x 10-12 repetitions
- Deadlift with straight legs – 3 sets x 10-15 repetitions
- Gemini press – 5 sets x 10-15 repetitions
- Standing calf raise – 3 sets x 10 repetitions
Diet
This athlete's diet consists of six meals a day, with very nutritious and quality foods.
- Meal 1
- Oat
- Eggs
- Berries
- Peanut butter
- Meal 2
- Chicken breast
- White rice
- Broccoli
- Meal 3
- Fish or chicken
- Sweet potato
- Meal 4
- Chicken
- Sweet potato
- Vegetables
- Meal 5
- Red meat
- Green bean
- Meal 6
- Cottage cheese or Greek yogurt
- Almonds
Supplements
Finally, here is the list of supplements used by Andrei Deiu.
- Protein
- BCAA?s
- Fish oil
- sesame oil
- Multivitamin
- Thermogenics
- CLAN
- Social media
- Andrei Deiu website
- Facebook Andrei Deiu
- Instagram Andrei Deiu
- Sources: Social networks and simplyshredded.com
