Andrei Deiu athlete training, diet and supplementation plan
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Andrei Deiu is a promising 20 year old Romanian athlete in the Men's Physique category.
It is 1.81m tall and weighs about 75kg in competition.
He trains every day, although on Thursdays I only do cardio training and some Exercises of sit-ups.
That is, your program is not easy and has a lot of volume.
As for your diet and supplementation, you'll find it below after the training plan.
If you don't know any exercise, just click on its name.
Monday - Chest and shoulders
- Inclined bench press - 4 series x 10-12 repetitions (Superseries)
- Inclined chest press - 4 sets x 10-12 reps
- Slanted openings with cables - 4 sets x 10-15 repetitions
- Chest press - 4 series x 8-10 series (Last series drop set)
- Peck-Deck - 4 sets x 10-12 reps
- Sides sitting - 6 sets x 10-15 reps (Last set drop set)
Tuesday - Back and abs
- Elevations - 3 series x Until failure
- Pulled on the machine - 5 sets x 10-12 reps
- Row seated on the machine - 4 sets x 10-12 reps (Superseries)
- Pullover on the machine - 4 sets x 10-12 reps
- Dumbbell paddle - 3 sets x 8-10 reps
- Dead weight - 3 sets x 8-10 reps
- Leg lifts - 4 sets x 15-20 reps
- Prayers - 3 sets x 10-15 repetitions
Wednesday - Shoulders
- Military Press - 4 sets x 8-10 reps (Superseries)
- Front with bar - 4 sets x 8-10 reps
- Sides sitting - 5 sets x 10-15 repetitions
- Sides standing with one arm - 5 sets x 10-12 reps
- Later - 4 sets x 10-12 reps (Superseries)
- Inverted Peck-Deck - 4 series x Until failure
- Dumbbell Shrinks - 4 sets x 8-10 reps
Thursday - Cardio and sit-ups
- 1 hour on the treadmill with steady inclination
- Leg lift on declined bench - 4 sets x 12-15 reps
- Prayers - 4 sets x 10-15 repetitions
- Oblique in suspension - 3 sets x 10 repetitions
Friday - Quadriceps and Twins
- 15 minutes by bike
- Squat - 6 sets x 8-15 reps
- Press with close feet - 4 sets x 12-15 reps
- Leg Extension - 6 sets x 10-15 repetitions (Superseries)
- Leg Extension with 1 leg - 6 sets x 15 repetitions
- Elevation of standing twins - 5 sets x 16-18 reps
- Elevation of standing twins - 4 sets x 10-15 repetitions
Saturday - Arms and sit-ups
- Tricep with forehead barbell - 4 sets x 10-12 reps
- Triceps extension with rope - 5 sets x 10-15 repetitions
- Tricep extension with inverted handle on one arm - 3 sets x 10-12 reps
- Biceps curl with barbell - 4 series x 8-10 (Superseries)
- Inverted bar curl - 4 sets x 8-10 reps
- Concentrated bar curl - 4 sets x 10-12 reps
- Abdominal bicycle - 4 sets x 15-20 reps
- Lateral leg elevation - 4 sets x 10-12 reps
Sunday - Hamstrings and twins
- Lunges - 4 sets x 10-12 reps
- Press with feet apart - 5 sets x 10-12 reps
- Seated leg curl - 5 sets x 10-12 reps
- Dead weight with stretched legs - 3 sets x 10-15 repetitions
- Twin press - 5 sets x 10-15 repetitions
- Elevation of standing twins - 3 sets x 10 repetitions
Diet
This athlete's diet consists of six meals a day, with foods very nutritious and quality.
- Meal 1
- Oat
- Eggs
- Berries
- Peanut butter
- Meal 2
- Chest of chicken
- 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
- Thermogenic
- CLAN
- Social media
- Andrei Deiu website
- Facebook Andrei Deiu
- Instagram Andrei Deiu
- Sources: Social networks and simplyshredded.com
