Diet, training and supplementation of athlete Gerardo Gabriel
Gerardo Gabriel trains 4 times a week, using Friday, Saturday and Sunday to rest.
Each muscle group is trained only once a week, and mixes a lot of low repetitions with higher repetitions, depending on the muscle and the movement to be performed, reaching 25 repetitions in some exercises.
Find out about Gerardo Gabriel's training plan, and if you don't know any exercise, just click on its name to see an illustrative image.
Monday ? Chest and triceps
- Flat bench press ? 3 sets x 10 repetitions
- Cable openings ? 5 sets x 15 repetitions
- Incline Dumbbell Chest Press ? 3 sets x 12 reps
- Openings ? 5 sets x 12 repetitions
- Tricep extension on the machine ? 5 sets x 12 repetitions
- Tricep with overhead bar ? 5 sets x 12 repetitions
- Funds ? 3 sets x 12 reps
Tuesday ? Back and biceps
- Elevations ? 5 sets x 20 repetitions
- T-bar row ? 3 sets x 8 reps
- Pulldown ? 6 sets x 15 repetitions
- Barbell row ? 3 sets x 10 repetitions
- Dead weight ? 4 sets x 20 repetitions
- Hammer Curl ? 3 sets x 12 reps
- Curl with bar ? 3 sets x 12 reps
- Curl with barbell on cables ? 3 sets x 12 reps
- Z-bar curl ? 3 sets x 12 reps
Wednesday ? Shoulders and ABS
- Sides ? 5 sets x 25 reps
- Dumbbell Shoulder Press ? 4 sets x 12 reps
- military press ? 3 sets x 20 repetitions
- Dumbbell hamstrings ? 3 sets x 25 reps
- Dumbbell fronts ? 2 sets x 25 reps
- Suspension leg raise with rotation ? 7 sets x 8-10 reps
- Crunches ? 5 sets x 20 repetitions
- Pray ? 3 sets x 20 repetitions
Thursday ? Legs and calves
- Leg Extension ? 5 sets x 25 reps
- Squat ? 6 sets x 15 repetitions
- Press ? 4 sets x 8 reps
- Barbell Lunges ? 25 meters x2
- Seated leg curl ? 3 sets x 25 reps
- Seated calf raise ? 3 sets x 25 reps
- Standing calf raise ? 3 sets x 15 reps
- Gemini in smith ? 2 sets x 25 reps
Friday, Saturday and Sunday ? rest
Diet
Gerardo Gabriel's diet is as follows.
- Meal 1? Eggs and Oats
- Meal 2? Sweet Potato and Tilapia
- Meal 3? Cheeseburger
- Meal 4? Spinach and chicken breast
- Meal 5? Protein shake and protein bar
- Meal 6? Rice and Tilapia
Supplementation
And finally, this athlete’s supplementation:
- Creatine monohydrate
- Isolated whey protein
- BCAA's
- Pre workout
- Multivitamin
- Milk thistle
- Fish oil
- Vitamin C
Instagram Gerardo Gabriel
Information taken from the website simplyshredded.com
