Find out about athlete Nikki Blackketter's training plan and diet

This fitness athlete does weight training five times a week, four of those days exercising her lower limbs.

You normally do between two and three sets per exercise, use circuits, and normally the repetitions are between 10 and 15, although not always.

Regarding the diet, there are five meals a day and the use of supplements is reduced.

Let's start by presenting the training plan and then the diet, if you don't know any exercise, just click on its name.

Monday ? Glutes

• Circuit 1
• Squat ? 3 sets x 10 repetitions
• Press with feet apart ? 3 sets x 10 repetitions
• Cable kickback ? 3 sets x 10 repetitions

• Circuit 2
• Barbell hip raise ? 3 sets x 10 repetitions
• Lunges on the move ? 3 sets x 15 reps
• Single leg press ? 3 sets x 10 repetitions

Tuesday ? Hamstrings

• Circuit 1
• Deadlift with straight legs and dumbbells ? 3 sets x 10-12 reps
• Leg-curl ? 3 sets x 10 repetitions

• Circuit 2
• Hyperextension ? 3 sets x 10 repetitions
• Femoral curl with medicine ball ? 3 sets x 15 reps
• Seated leg curl ? 3 sets x 10 repetitions

Wednesday ? Upper limbs

• Circuit 1
• Elevations (with resistance band) ? 3 sets x Until failure
• Rowing on the machine ? 3 sets x 15 reps
• Dumbbell row on the floor ? 3 sets x 10 repetitions

• Circuit 2
• Funds ? 2 sets x 10-12 reps
• Frontals ? 2 sets x 15 reps
• Sides ? 2 sets x 15 reps
• crossover ? 3 sets x 10 repetitions
• Push ups ? 2 sets x 10 repetitions

Thursday ? Quadriceps

• Circuit 1
• Front squat ? 3 sets x 10 repetitions
• Press with feet together ? 3 sets x 10 repetitions
• Leg Extension ? 3 sets x 10 repetitions

• Circuit 2
• Lunges in motion with dumbbells ? 3 sets x 15 reps
• Step up with dumbbells ? 3 sets x 10 reps (Each leg)

Friday ? Full body

• Circuit 1
• Front squat ? 3 sets x 20 repetitions
• Shoulder press ? 3 sets x 20 repetitions
• Jump Lunges ? 3 sets x 20 repetitions
• Kettlebell swings ? 3 sets x 20 repetitions

• Circuit 2
• Burpees ? 3 sets x 20 repetitions
• Alternating push-ups with ball ? 3 sets x 20 repetitions
• Jumps to the platform ? 3 sets x 15 reps

Cardio training is normally low intensity, but sometimes, to achieve faster results, use the HIIT method.

Diet

• Meal 1
• Eggs
• Oat

• Meal 2
• Chicken
• Turkey Bacon
• Vegetables
• Strawberries
• Feta cheese
• Oil

• Meal 3
• Chicken
• Potatoes
• Asparagus
• Ketchup Light

• Meal 4
• Light Greek yogurt
• Bell peppers
• Strawberries

• Meal 5
• Kodiak power cake
• Egg
• Peanut butter

As for supplements, this athlete states that she only regularly uses Biotin and Vitamin C, and sporadically adds BCAA's and a supplement Pre workout.

Source: Facebook and Simplyshredded.com

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