Andrei Deiu athlete training, diet and supplementation plan
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 he only does cardio and some abdominal exercises.
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 sets x 10-12 reps (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 very nutritious and quality food.
- 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
- Thermogenic
- CLAN
- Social media
- Andrei Deiu website
- Facebook Andrei Deiu
- Instagram Andrei Deiu
- Sources: Social networks and simplyshredded.com
