Julian Tanaka athlete training, diet and supplementation plan
Julian Tanaka is a Colombian athlete who has achieved excellent results in several competitions organized by Musclemania, winning their categories.
It measures 1.74m and weighs approximately 91kg, depending on the stage you are in.
He trains six times a week, in which he dedicates two days to leg training and on Saturday he bets on a full torso workout. On Sunday, rest or do some kind of light cardio.
Your workouts have a considerable volume, using a lot of exercises and usually doing four to five sets in each of them, and the repetitions vary a lot depending on the exercise in question.
Their 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 exercise, just click on the name to see an example of it.
Julian Tanaka training plan
Monday ? chest and biceps
- Inclined bench press ? 4 sets x 10 reps
- Peck-Deck ? 4 sets x 15 reps
- Crossover ? 4 sets x 15 reps
- Pullover with cable ? 4 sets x 12 reps
- Chest press ? 5 sets x 12-10-10-10-8 reps
- Hammer Curl ? 5 sets x 12-10-10-10-8 reps
- Curl with Z bar ? 4 sets x 10 reps
- Concentrated curl ? 4 sets x 12 reps
- Alternating bicep curl on inclined bench ? 3 sets x 15 reps
Tuesday ? Legs
- Squat ? 5 sets x 10-8-6-6-20 reps
- Lunges with bar ? 5 sets x 8-8-6-6-20 reps
- Leg Curl ? 4 sets x 12 reps
- Leg Extension ? 4 sets x 12 reps
- Elevation of standing twins ? 4 sets x 25 reps
- Standing leg curl ? 4 sets x 10 reps
- Elevation of sitting twins ? 4 sets x 25 reps
Wednesday ? back and triceps
- Seated row ? 4 sets x 12 reps
- Pulldown with inverted handle ? 4 sets x 20 reps
- Pulldown with one arm ? 4 sets x 15 reps
- V-handle pulldown ? 4 sets x 15 reps
- Tricep with forehead barbell ? 5 sets x 12 reps
- Tricep extension with rope ? 4 sets x 12 reps
- Skulls ? 4 sets x 12 reps
- Pulldown with static bar ? 3 sets x 20 reps
Thursday ? shoulders and trapezoids
- Military Press ? 5 sets x 6 reps
- Sides ? 5 sets x 20 reps
- Arnold Press ? 5 sets x 6 reps
- Front ? 5 sets x 20 reps
- Sides with one arm ? 4 sets x 15 reps
- Front Pull ? 4 sets x 15 reps
- High Row ? 4 sets x 12 reps
- Shrinkage ? 4 sets x 15 reps
Friday ? Legs
- Squat ? 5 sets x 10-8-6-6-20 reps
- Lunges with Bar ? 5 sets x 8-8-6-6-20 reps
- Leg Curl ? 4 sets x 12 reps
- Leg Extension ? 4 sets x 12 reps
- Elevation of standing twins ? 4 sets x 25 reps
- Standing Leg Curl ? 4 sets x 10 reps
- Elevation of sitting twins ? 4 sets x 25 reps
Saturday? Trunk
- Inclined bench press ? 4 sets x 10 reps
- Military Press ? 4 sets x 6 reps
- V-bar pulldown ? 4 sets x 15 reps
- Arnold Press ? 5 sets x 6 reps
- Shrinkage ? 4 sets x 15 reps
- Curl with Z bar ? 4 sets x 10 reps
- Tricep extension with rope ? 4 sets x 12 reps
food
This is Julian Tanaka's basic diet, with 7 daily meals, three of which are just protein shakes.
Its macronutrient split is around 40% for protein, 40% for carbohydrates and 20% for fat.
- Meal 1
- Smoothie Whey Protein
- Meal 2
- Eggs and Quinoa
- Meal 3
- Peanut butter sandwiches
- Meal 4
- Chicken, with rice and salad
- Meal 5
- Whey Protein Shake
- Meal 6
- Salmon and cottage cheese
- Meal 7
- Smoothie Casein Protein
Supplements
The supplements used by this athlete are as follows.
- Social media
- Facebook Julian Tanaka
- Sources: Social Networks and simplyshredded.com
