Lauren Simpson's workout and diet plan
Lauren Simpson is an Australian model and athlete, with 1.70m and approximately 60kg.
He trains six times a week, varying the number of repetitions between exercises a lot, and paying more attention to the lower limbs.
Eat six meals a day, all of them with quality protein, and use nutritionally rich sources of carbohydrates and fats.
At the end you will still find its supplementation.
If you don't know any exercise, just click on the name to have access to an image of it.
Monday ? Legs
- Squat ? 5 sets x 5 reps (superset)
- Leg Curl ? 5 sets x 5 reps
- Lunges ? 4 sets x 10 reps
- Kickback on the machine ? 4 sets x 12 reps
Tuesday ? back and shoulders
- Shoulder press with seated bar ? 6 sets x 6-8 reps
- Lifts with neutral handle ? 4 sets x 4-6 reps
- Pulldown ? 4 sets x 12-15 reps
- Press Arnold ? 4 sets x 4-6 reps
- Inclined seat backs ? 4 sets x 12-15 reps
Wednesday ? Glutes and Hamstrings
- Deadweight Juice ? 4 sets x 10-12 reps
- Hip lift with barbell ? 4 sets x 10-12 reps
- Deadweight with stretched legs ? 4 sets x 10-12 reps
- Leg Curl ? 4 sets x 10-12 reps
- Crossed Lunges ? 4 sets x 12 reps
- Kickback with cable ? 3 sets x 12-15 reps
- Abductors ? 3 sets x 25 reps
Thursday ? chest and arms
- Flat bench press ? 6 sets x 6-8 reps
- Bicep curl with barbell ? 4 sets x 6-8 reps
- Inclined hammer curl ? 4 sets x 12-15 reps
- Halter tricep extension ? 4 sets x 6-8 reps
- Tricep extension on the machine with rope ? 4 sets x 12-15 reps
Friday ? quadriceps and calves
- Squat ? 4 sets x 10-12 reps
- Press with feet together ? 4 sets x 10-12 reps
- Lunges with bar ? 4 sets x 10-12 reps
- Sissy squat (with disc) ? 4 sets x 10-12 reps
- Leg Extensions ? 4 sets x 10-12 reps
- Walking dumbbells with dumbbells ? 3 sets x 10-12 reps
- Elevation of standing twins ? 3 sets x 12-15 reps
- Elevation of sitting twins ? 3 sets x 12-15 reps
Saturday? back and shoulders
- Shoulder press with bar ? 6 sets x 6-8 reps
- Elevations ? 4 sets x 6-8 reps
- Pulldown with short handle ? 4 sets x 12-15 reps
- Sides on the bench ? 4 sets x 6-8 reps
- Stools inclined on the bench ? 4 sets x 12-15 reps
On Sunday there is no weight training, but it usually takes a walk to recover.
food
The diet used by this athlete is as follows.
- Meal 1
- Egg Whites
- Oat
- Honey
- Meal 2
- Protein
- Blueberries
- Meal 3
- Lose
- Sweet potato
- Meal 4
- Chicken breast
- Vegetables
- Nuts
- Meal 5
- Minced turkey meat
- Sweet potato
- Pumpkin
- Spinach
- Avocado
- Meal 6
- Protein
- Almonds
Supplements
Finally, the supplements used by Lauren Simpson are below.
- Probiotics
- Digestive enzymes
- Multivitamin
- BCAA?s
- Whey Protein
- Magnesium
- Sources: Social networks, website and interview simplyshredded.com
