Diet, training and supplementation of athlete Andreia Brazier
Andreia Brazier is a Brazilian athlete weighing 1.65m and approximately 53kg.
Your training plan is done six times a week, with Thursday being a rest day. Use four to five sets per exercise and typically do 10 repetitions for each set.
He doesn't use many exercises per training, but those he does use are mostly of excellent quality and some of the most effective for good results.
In terms of nutrition, it is a pre-competition diet with six meals a day, all of them with quality protein sources, and in which the use of carbohydrates is scarce.
As for supplementation, use the classic protein shakes, BCAA's and some more supplements as you will see below.
Find out about Andreia Brazier's diet, training and supplementation below.
Workout plan
Monday ? Chest
- Flat bench press ? 4 sets x 10 repetitions
- Incline bench press ? 4 sets x 10 repetitions
- Push ups ? 4 sets x 15 reps
- Openings ? 4 sets x 10 repetitions
- Cable openings ? 4 sets x 10 repetitions
Tuesday ? Back and Abdominals
- Elevations ? 4 sets x 10 repetitions
- Dorsal pull ? 4 sets x 10 repetitions
- High row ? 4 sets x 10 repetitions
- Seated row ? 4 sets x 10 repetitions
- Suspension leg raises ? 4 sets x 10 repetitions
Wednesday ? Legs
- Squat ? 5 sets x 10 repetitions
- Press ? 5 sets x 10 repetitions
- Sumo deadweight ? 5 sets x 10 repetitions
- Leg extension ? 5 sets x 20 repetitions
Friday ? Chest, shoulders and abdominals
- Chest press ? 5 sets x 12 repetitions
- Dumbbell Shoulder Press ? 5 sets x 12 repetitions
- Decline push-ups ? 5 sets x 15 repetitions
- Lateral pulldown with cables ? 8 sets x 10 reps
- Suspension lateral abdominals ? 8 sets x 10 reps
Saturday? Legs
- Deadlift with semi-stretched legs ? 4 sets x 10 repetitions
- Leg curl ? 4 sets x 12 reps
- Walking Lunges ? 4 sets x 60 reps
- Leg extension ? 4 sets x 10 repetitions
- Squat ? 4 sets x 10 repetitions
Sunday? Back and abdominals
- Dumbbell row ? 5 sets x 10 repetitions
- Elevations ? 5 sets x 8 reps
- Inverted openings ? 4 sets x 12 reps
- Leg raises ? 10 sets x 10 repetitions
- Board ? 5 sets x 15 repetitions
- Barbell row ? 5 sets x 10 repetitions
Pre-competition diet
- Meal 1
- Rye bread
- Cottage cheese
- Smoked salmon
- Meal 2
- Chicken breast
- Meal 3
- Fish
- Broccoli
- Meal 4
- Whey shake
- Meal 5
- Extra lean red meat
- Sweet potato
- Broccoli
- Meal 6
- Protein pancake
- Peanut butter
Supplements
- Fish oil
- Glutamine
- BCAA?s
- Protein powder
- Multivitamin
Source: Simplyshredded.com, Cutandjacked.com, Facebook and Instagram
Instagram Andreia Brazier
