Athlete Julian Tanaka's Training Plan, Diet & Supplementation
Julian Tanaka is a Colombian athlete who has achieved excellent results in several competitions organized by Musclemania, winning their categories.
Measures 1,74m and weighs approximately 91kg, depending on the phase you are in.
He trains six times a week, where he dedicates two days to leg training and on Saturday he bets on a full torso workout. On Sundays rest or do some kind of cardio mild.
Your training has a considerable volume, using a lot of exercises and usually doing four to five serious in each of them, with the repetitions vary widely depending on the exercise in question.
Your food is simple and you will find it at the end of the article, as well as its supplementation.
If you don't know any exercises, just click on the name to see an example of it.
Monday - Chest and biceps
- Incline Bench Press - 4 series x 10 repetitions
- Peck deck - 4 series x 15 repetitions
- Crossover - 4 series x 15 repetitions
- Pullover with cable - 4 series x 12 repetitions
- Chest press - 5 sets x 12-10-10-10-8 repetitions
- Curl hammer - 5 sets x 12-10-10-10-8 repetitions
- Z-bar Curl - 4 series x 10 repetitions
- Concentrated Curl - 4 series x 12 repetitions
- Alternating Bicep Curl on Inclined Bench - 3 series x 15 repetitions
Tuesday - Legs
- Squat - 5 sets x 10-8-6-6-20 repetitions
- Lunges with barbell - 5 sets x 8-8-6-6-20 repetitions
- Leg Curl - 4 series x 12 repetitions
- Lay Extension - 4 series x 12 repetitions
- Standing Twins - 4 series x 25 repetitions
- Standing leg curl - 4 series x 10 repetitions
- Elevation of sitting twins - 4 series x 25 repetitions
Wednesday - Back and triceps
- Seated Paddling - 4 series x 12 repetitions
- Inverted handle pulldown - 4 series x 20 repetitions
- Pulldown with one arm - 4 series x 15 repetitions
- V-Handled Pulldown - 4 series x 15 repetitions
- Tricep with barbell to forehead - 5 series x 12 repetitions
- Rope tricep extension - 4 series x 12 repetitions
- Skulls - 4 series x 12 repetitions
- Pulldown with Static Bar - 3 series x 20 repetitions
Thursday - Shoulders and Trapezoids
- Military Press - 5 series x 6 repetitions
- Sides - 5 series x 20 repetitions
- Arnold Press - 5 series x 6 repetitions
- Fronts - 5 series x 20 repetitions
- Side with one arm - 4 series x 15 repetitions
- Front Pull - 4 series x 15 repetitions
- High Paddling - 4 series x 12 repetitions
- Shrinkage - 4 series x 15 repetitions
Friday - Legs
- Squat - 5 sets x 10-8-6-6-20 repetitions
- Lunges with Bar - 5 sets x 8-8-6-6-20 repetitions
- Leg Curl - 4 series x 12 repetitions
- Lay Extension - 4 series x 12 repetitions
- Standing Twins - 4 series x 25 repetitions
- Leg Curl Standing - 4 series x 10 repetitions
- Elevation of sitting twins - 4 series x 25 repetitions
Saturday - Trunk
- Incline Bench Press - 4 series x 10 repetitions
- Military Press - 4 series x 6 repetitions
- V-Bar Pulldown - 4 series x 15 repetitions
- Arnold Press - 5 series x 6 repetitions
- Shrinkage - 4 series x 15 repetitions
- Z-bar Curl - 4 series x 10 repetitions
- Rope tricep extension - 4 series x 12 repetitions
Feed
This is Julian Tanaka's staple food, with 7 daily meals, where three of them are just protein shakes.
Its macronutrient division is around 40% protein, 40% carbohydrates and 20% fats.
- 1 Meal
- Smoothie Whey protein
- 2 Meal
- Eggs and Quinoa
- 3 Meal
- Peanut Butter Sandwich
- 4 Meal
- Chicken with rice and salad
- 5 Meal
- Protein Shake Whey
- 6 Meal
- Salmon and cottage cheese
- 7 Meal
- Smoothie Casein Protein
Supplements
The supplements used by this athlete are as follows.
- Sources: Social Networks and simplyshredded.com
